Warm Up:
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-land off of the plate
5 step-up + squat landing/leg
10 box jump + step-down (alternating step-down leg)
5 box jump + squat landing
5 box jump + slow rebound
5 box jumps
Specific Warm-Up:
2 rounds:
5 KB sumo deadlift high pulls
4 box jumps
2 sit-ups
WOD:
5 rounds for time:
15 KB sumo deadlift high pulls (35/53 lb)
18 box jumps (20/24 in)
21 sit-ups
Intended Stimulus: 11-16 Minutes
Intermediate:
5 rounds for time:
15 KB sumo deadlift high pulls (26/35 lb)
18 box jumps (20/24 in)
21 sit-ups
Beginner:
5 rounds for time:
15 KB sumo deadlift high pulls (18/26 lb)
12 box jumps (16/20 in)
9 sit-ups
HOME WOD:
Equipment:
5 rounds for time:
15 DB sumo deadlift high pulls
18 jumps to, or over, an object (knee height)
21 sit-ups
– Use two DBs.
Bodyweight:
5 rounds for time:
15 weighted ground-to-shoulders
18 jumps to, or over, an object (knee height)
21 sit-ups
Movement scaling options:
KB sumo deadlift high pull: Load, reps, single-arm option
Box jump: Height, step-ups
Sit-up: Reps, plank hold (seconds)
Partner option:
8 rounds total for time with a partner:
10 KB sumo deadlift high pulls (18/26 lb)
8 box jumps (16/20 in)
6 sit-ups
– One partner completes a whole round at a time, then switch.
– Sprint!
Post-Workout Skill Work:
200-m KB suitcase carry, left
200-m KB suitcase carry, right
– Rest as needed