Deadlifts + Box Jumps

Jun 3, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

View Public Whiteboard

Warm-up

50 ft. Walking Lunge

50 ft. Toy Soldiers

15 GHD Hip Extensions

20 Cobras (2.5lbs)

50 ft. Reverse Walking Toe Touches

0:30 GHD Prone Hold (face down)

1:00 Front Plank

400m Run

3 Rounds:

10 Split-leg KB Deadlifts / side (moderate)

25 Hollow Rocks

Strength

Deadlift (3 reps every 1:30 for 7 sets)

(Touch and Go) Build up in weight throughout. All sets must be double overhand grip.

Metcon

Metcon (Time)

5 Rounds of:

5 Deadlifts

10 Box Jumps (24/20)

Rx: 225/155

Rx+: 275/185
Scale so that you can start this workout with 5 unbroken touch-and-go deadlifts with moderate-heavy difficulty

Accessory Work

Glute-Ham Raises (3-4 Sets of 5 Reps)

(Scaling) Weighted GHR -> GHR -> Banded GHR ->ZGHR -> GHD Hip extension (X2)