Friday: Time to get Heavy!

Friday: Time to get Heavy!

Well – after 2 weeks of ‘light & technical’ – we’re going heavy & brute!

Deadlifts & Box Jumps for 14.3

What I love about this workout is that the weight for deadlift is progressive…meaning that it starts off light & slowly goes up.

So there’s something challenging in it for you newbies…

And something in there for the meatheads!

Remember – this Friday Night Lights we’re going 80’s style NEON!

So go grab something awesome from the closet & let’s have a blast!

Some warm up & performance tips for this one:

1. Get plenty of blood moving through your body & low back – that means back extensions on the GHD & rowing along with specific mobility.

2. Try to rest during the weight change – the rounds aren’t all that long – and if you can move through DL’s you can be steady on BJ or Step Ups and then change weights steadily [DON’T FREAK OUT!!!]

3. Similar to 14.1 – if you can get back to BJ’s at the end you’ll rack up a bunch more reps…so know where you’re at & plan accordingly.

4. Go HAM on this one – it’s not going to be a particularly fun one to repeat 🙂

5. Cool down & post WOD protocols are SUPER important on this one – low backs WILL get tight for everyone. This isn’t a bad thing…it’s just a thing – take care of your body dial in your form & you’ll be good to go!

6. Full Effort!

Oh – and enjoy the crap out of this!


Friday’s Training: CrossFit Games Open WOD 14.3

Deadlift + Box Jumps/Step Ups

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts 10 reps
15 box jumps 24-inch
185-lb. deadlifts 15 reps
15 box jumps 24-inch
225-lb. deadlifts 20 reps
15 box jumps 24-inch
275-lb. deadlifts 25 reps
15 box jumps 24-inch
315-lb. deadlifts 30 reps
15 box jumps 24-inch
365-lb. deadlifts 35 reps
15 box jumps 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts 10 reps
15 box jumps 20-inch
135-lb. deadlifts 15 reps
15 box jumps 20-inch
155-lb. deadlifts 20 reps
15 box jumps 20-inch
185-lb. deadlifts 25 reps
15 box jumps 20-inch
205-lb. deadlifts 30 reps
15 box jumps 20-inch
225-lb. deadlifts 35 reps
15 box jumps 20-inch

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts 10 reps
15 box jumps 20-inch
135-lb. deadlifts 15 reps
15 box jumps 20-inch
185-lb. deadlifts 20 reps
15 box jumps 20-inch
225-lb. deadlifts 25 reps
15 box jumps 20-inch
275-lb. deadlifts 30 reps
15 box jumps 20-inch
315-lb. deadlifts 35 reps
15 box jumps 20-inch

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 8 minutes of:
65-lb. deadlifts 10 reps
15 box jumps 20-inch
95-lb. deadlifts 15 reps
15 box jumps 20-inch
115-lb. deadlifts 20 reps
15 box jumps 20-inch
135-lb. deadlifts 25 reps
15 box jumps 20-inch
155-lb. deadlifts 30 reps
15 box jumps 20-inch
185-lb. deadlifts 35 reps
15 box jumps 20-inch

 

For Classes – run in 2 heats

Finish with Tabata Sit Ups – Low Score or Coaches Choice!