Today’s WOD consists of box jumps, deadlifts, and jumping jacks. Though your goal is to complete the workout as quickly as possible, please be careful when performing both the box jumps and the deadlifts. Pick a weight for the deadlift that you can handle with good form throughout the workout. When in doubt, use a lighter weight. Also, remember that deadlifts affect your ability to jump. If your legs start feeling overly fatigued, lower your box height or switch to box step-ups instead. No workout is worth getting injured for!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
25-20-15-10-5 repetitions for time:
Box jumps (24in., 20in.)
Deadlifts (185lb, 135lb)
Jumping jacks
If this type of workout is new to you, please modify both the movements and the weights. Jump only to a height you feel comfortable with, or replace the box jumps with box step-ups. Perform kettlebell deadlifts instead of barbell deadlifts, and move through each set of deadlifts slowly to maintain proper form. A beginner’s version of today’s workout could look like this:
Scaled 1:
25-20-15-10-5 repetitions for time:
Box jumps to comfortable height
Kettlebell deadlifts (20lb, 15lb)
Jumping jacks
Perhaps something between the Rx version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
25-20-15-10-5 repetitions for time:
Box jumps (20in., 20in.)
Deadlifts (135lb, 95lb)
Jumping jacks
Your score is the 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:
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