2024-01-03

• Barbell should come from a rack.
• Reps should be performed unbroken each set.
• Athletes should aim to build in weight each set as long as they feel they are still moving well.
• Score: Loading used for each set.

• Reduce Percentages
• Sub Dumbbells

30s Elbow Rotations (Empty Bar)
30s Overhead Hold (Empty Bar)
5 Strict Presses (Empty Bar)

Build To 80%.

• Overview: In today's piece the goal should be to move with consistency throughout rounds. Pace yourself early to save some energy to maintain through the end or be able to push the pace in the final minute or two. Choose weight, variations, and rep numbers that allow you to complete each station in 1:00 or less.
• Goal is to complete 3+ rounds.
• Box Jumps: Stand up fully on top of box.
• Light-moderate deadlift that can be completed in 1-2 sets. Weight should not exceed 50% of your 1RM.
• Score: Total rounds and reps completed.

• Don't come out too hot in the first round, consider speeding up as you go instead of burning out as you move from round to round.
• Deadlifts should be in big sets or unbroken.
• Choose a pace on the Box Jumps and Row that will allow for you to hold onto the barbell.
• Pace movements to allow for smooth, fast transitions from one movement to the next.

15/12 CALORIE ROW

• Reduce calories
• 1:00 time cap
• 12/9 calories Assault/Echo Bike
• 12/9 calories Ski
• 12/9 calories Air Runner
• 200m Run

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• 15 Box Step-Ups
• 20 Squat Jumps
• 15 Reverse Lunges

DEADLIFTS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells or Kettlebells
• Good Mornings
• Kettlebell Sumo Deadlift

In a :90 window complete:
8/6 Row Calories
8 Box Jumps
8 Deadlifts

If unable to complete work in :90 or less, scale reps/movements to accomplish each movement in 1:00 or less.