Warm Up:
1 set:
400-meter run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter run (moderate pace)
3 rounds:
5 scap pull-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers
200-meter run (fast/stride)
Specific Warm-Up:
3 sets:
9 dumbbell deadlifts
– increase dumbbell load to workout weight.
WOD:
For time:
21-15-9
DB deadlifts (35/50 lb)
42-30-18
Box step-ups (20/24 in)
– Use two dumbbells.
Intended stimulus: 5-8 minutes
Intermediate:
For time:
21-15-9
DB deadlifts (20/35 lb)
42-30-18
Box step-ups (20/24 in)
– Use two dumbbells.
Beginner:
For time:
21-15-9
DB deadlifts (10/15 lb)
Box step-ups (12/20 in)
– Use two dumbbells.
Home Workout:
21-15-9
Dumbbell deadlifts (35/50 lb)
42-30-18
Step-ups (20/24 in)
– Substitute with jumping lunges if no object is available to step up onto.
Movement scaling options:
DB deadlifts: Load, dumbbell sumo deadlifts, dumbbell good mornings
Box step ups: Height, reps
Cool down:
1 set:
:30 bent-arm pec stretch/side
1:00 couch stretch/side