Deadlift
Max Repetitions of Deadlifts @ 80%
* To Technical Failure
* Add 10# From Last Attempt (2/23/24)
"Pick-Me-Up"
For Time
Buy-In: 1,500/1350 Meter Row
60 Box Jumps (24"/20")
30 Deadlifts (245/165)
* Partition Box & Deadlift However
Time Cap 15:00
KG | (111/74)
For Time
Buy-In: 1,500/1350 Meter Row
60 Burpee Box Box Jump Overs (24"/20")
30 Deadlifts (275/185)
* Partition Box & Deadlift However
In part 1, we’re back with our second time through Deadlifts. Athletes should be targeting 6-12 reps at #10 heavier than the load they used the first time we performed deadlifts during this cycle. If athletes didn’t complete deadlifts the first time, they’ll target 80%. In part 2, we have a fun choose your own way workout! When seeing you can break up the bar and box however you want, it may look a little less intense, but there's a lot of movement pattern volume coming our way. Starting out with a longer row buy in before moving into two more hip opening movements. Athletes should find a pace on the row that allows them to keep their breathing pretty under control. This workout is not won on the rower today. When choosing how to break this up, keep in mind that small volume rounds may seem like the way to go, but if you cannot maintain intensity through them, bigger, well paced rounds may be the better way to go.
Time to complete work.
Row | 7:00 or less.
Box Jump | 5:00 total work.
Deadlift | 3:00 or less total work.
Push the earth away
In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back. The arms and back provide support, but the primary force comes from the legs. Cue athletes to drive their heels into the ground.
In the Row, emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms.
Row
Reduce Distance
Time Cap
1200/1100m Ski
3000/2700m Bike
1200/1100m Run
900/800m Air Run
Box Jump
Reduce Reps
Reduce Box Height
Box Step-Ups
90 Squat Jumps
Reverse Lunges
Deadlift
Reduce Loading
Reduce Reps
Sub Dumbbells or Kettlebells
Good Mornings
Kettlebell Sumo Deadlift
If you are limited on rowers, you can start a group 7:00 behind the first group. The lesson plan allows for time to run a second heat if needed.
If boxes are limited, encourage athletes to share and go “you go I go” style.
Whiteboard Brief
General Flow 0:20 -0:30 Each
Increasing height each round until workout height
CT Barbell flow :15-:20 each
Row | tell, show, do, check
Catch with flat back, heels down, and vertical shins.
Finish with the handle at sternum and slightly open hips
Focus on 500m/split
Maintain same 500m/split
Maintain same 500m/split
Deadlift | tell, show, do, check
Bar over middle of foot
Bar in contact with shins
Shoulders over bar
Eyes forward
Hips back first in the descent
Bar close
Knees out of the way
Driving with the legs
Shoulders and hips rise together until bar passes knee
Practice Round
Break
Workout adjustments if needed
Look For
Emphasize the initiation of the rowing stroke with a powerful leg drive. Athletes should push through their legs before engaging their back and arms.
Verify that athletes fully extend their hips and knees at the top of the box jump. Incomplete extension may lead to inefficient power generation and can increase the risk of injury.
"Push Through the Floor" Encourage athletes to push through the entire foot, focusing on the heels.Emphasize the idea of driving the feet into the floor to generate power.
For Time
1000m Run
50 Burpees
50 Double DB Deadlifts
* Partition Burpee & Deadlift However
“Don’t set your heart on so many things.” - Epictetus
At first glance, this almost sounds demoralizing. Yet at the core of this statement is a cause that is so pure: to put “first things first”.
A modern mantra of our lives is that “we can have it all”. Work, family, purpose, success, leisure time. We want all of it… at the same time… and right now.
The pitfall is not the act of having multiple desires, but the lack of prioritization of them. In a world where it’s about the constant pursuit of more, we can lose ourselves in the fog. And where *everything* is important… Nothing is important.
Take a moment today to contemplate our priorities. Are we focused on the right things?
5 Sets
20 Hollow Rocks
10 V-Ups
