Warm Up:
1 set:
200-meter jog
10 leg swings/leg
10 lateral leg swings/leg
1 set:
5 inchworms
:20 high knees
:20 butt kickers
1 set:
:15 Samson stretch/leg
5 unweighted good mornings
5 sit-ups
1 set:
:15 Samson stretch/leg
5 unweighted good mornings
10 sit-ups
Specific Warm-Up:
2 sets:
5 deadlifts, fast (workout weight)
– Rest :30 between sets.
WOD:
3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)
Intended Stimulus: 10 Minutes or Less
Intermediate:
3 rounds for time:
30 sit-ups
30 deadlifts (65/95 lb)
Beginner:
3 rounds for time:
15 sit-ups
15 deadlifts (55/75 lb)
Home Workout:
3 rounds for time:
50 sit-ups
30 dumbbell deadlifts (35/50 lb)
– Use two dumbbells.
Movement scaling options:
Sit-ups: Reps, feet-anchored sit-ups
Deadlifts: Load, reps, substitutions
Post-Workout Skill Work:
21 GHD hip extensions
15 GHD back extensions
9 GHD hip and back extensions