Today all of our focus is on intensity and loads in the conditioning portion. No time building to a heavy, or doing pre WOD skill work or weights. Warm up well, workout hard and chase intensity. The scaling focus should surround you having the ability to deadlift 15 reps unbroken if asked and shoulder to overhead 12 unbroken if asked to. These are not how you must attack the workout but you should feel as though before hitting the workout for time that you COULD hit your selected loads unbroken. For lesser conditioned athletes consider scaling volume of box jump overs aside from loads for the barbell.
30 Jumping jack
30 Seal jack
2 rounds
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3 Inch worm
6 Spiderman
8 Scorpion
2 rounds
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5 Empty barbell deadlift
5 Strict press
5 Push press
10 Box step ups/ 5 box jump + step down/ 10 box jump over + step down
3 rounds
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Build barrels for loads of workout.
RXConditioning:
15 Deadlifts (275/185lb.)
12 Shoulder to Overhead (185/125lb.)
20 Box Jump Over (30/24’)
1:00 Rest
5 rounds for time.
Intermediate:
15 Deadlifts (185/125lb.)
12 Shoulder to Overhead (135/95lb.)
20 Box Jump Over (24/20’)
1:00 Rest
5 rounds for time.
Baseline:
15 Deadlifts (95/65lb.)
12 Shoulder to Overhead (75/55lb.)
20 Box Jump Over (14/10’)
1:00 Rest
5 rounds for time.
3×12 Single arm upright row (DB or KB)
+
3×10 Weighted sit up (DB behind neck or over upper chest)
*Can you use DB’s or a partner to weigh your feet down.
