We made it to July, Community Fitness Club! Let’s ring in the new month with deadlifts, box jumps, and toes-to-bar. The goal of today’s workout is to complete 9 rounds of 5 deadlifts, 5 box jumps, and 5 toes-to-bar as quickly as possible. However, don’t forget to watch your form during the deadlifts! Keep your back straight, and err on the side of caution when choosing which weight to use.
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
9 rounds for time:
5 deadlifts (225lb, 155lb)
5 box jumps (24in., 20in.)
5 toes-to-bar
If this type of workout is new to you, please modify both the movements and the weights. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. Pick a height that you feel comfortable with for the box jumps. Remember, you can also substitute box step-ups if your joints don’t feel like jumping today. Toes-to-rig can also be substituted for toes-to-bar. A beginner’s version of today’s workout could look like this:
Scaled 1:
9 rounds for time:
5 kettlebell deadlifts (35lb, 22lb)
5 box jumps to a comfortable height
5 toes-to-rig
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Choose the weight for your deadlift carefully, and pick a box height and toes-to-bar modification that you are comfortable with. Another variation of today’s WOD might look like this:
Scaled 2:
9 rounds for time:
5 deadlifts (135lb, 105lb) or kettlebell deadlifts (71lb, 53lb)
5 box jumps (20in., 20in.)
5 hanging knee raises
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
Comments