Warm Up:
2 sets:
20 jumping jacks
10 wide stance good mornings
10 shoulder presses
5 box step-overs
5 box jump-overs
Skill Work:
On a 10:00 clock:
5 push presses
– Build to a heavy set of 5 reps.
WOD:
7 rounds for time:
7 sumo deadlift high pulls (65/95 lb)
7 push presses
7 box jump-overs (24/30 in)
Intended Stimulus: 8-12 Minutes
Intermediate:
7 rounds for time:
7 sumo deadlift high pulls (55/75 lb)
7 push presses
7 box jump-overs (20/24 in)
Beginner:
7 rounds for time:
5 sumo deadlift high pulls (35/45 lb)
5 push presses
5 box step-overs (20 in)
Home Workout:
7 rounds for time:
7 single-arm dumbbell sumo deadlift high pulls (35/50 lb)
7 single-arm dumbbell push presses
7 object jump-overs (24/30 in)
– Switch arms as needed.
– Use a thigh-height object that is safe to jump over.
Movement scaling options:
Sumo deadlift high pull: Load, reps, kettlebell options
Push press: Load, reps, shoulder press, dumbbell options
Box jump over: Box height, reps, step-over
Scale up: Load
Cool down:
1 set:
1:00 foam roll upper back
1:00 foam roll quadriceps
1:00 foam roll calves