Every 3 minutes For 5 Sets:10 Box Jump Overs (24/20″)30 Crossover Single Unders14-12-10-8-6 Deadlifts:*Start @ 40% 1RMadd 10% of DL to each set
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Today’s workout has a lot of bounding and hinging. We’ll want to make sure our legs and lower back are ready.Some calf raises and calf pulses against a wall will be your best. Utilize some good mornings, inchworms, and side planks to get prepared for the heavier Deadlifts.
Stimulus: Pace Work and Deadlift efficiency under increasing loads and fatigue.
Strategy: We’re going to get our heart rate up pretty steadily as we increase our deadlift sets. Focus on keeping your shoulders low and relaxed on the crossover singles to not blow you up for the deadlifts. Note the larger sets of deadlifts and don’t be afraid to break.
- Box Jump Overs- Stay somewhat turned at a diagonal when facing the box, when catching on the box, stay low and in a squat, so you can transfer quickly toward the other side.
- Crossover Single- For the Crossover Single under, a slightly longer and slightly heavier rope will be advantageous to your traditional Double under speed rope. Keeping your arms in tight will be key here.When crossing the rope, think about replacing the hand that was spinning with the other hand. The hands should be switching spots in terms of distance to your body. Keep the hands low as you cross and uncross, so that the rope length stays the same. Remember that each cross and UNCROSS counts as individual reps.
- Deadlifts- We have a unique style of deadlift today. You’re going to take 40% of your 1RM start there for the first set and add 10% each set.If it isn’t a round number, then round as you see fit. If you are not sure about your 40%, the deadlift should start off in something that should be very doable either unbroken or in two sets, and gets progressively more challenging from there.
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