2024-08-24

• Overview: Very fast and cyclical piece to wrap up the week. Nothing here should look too scary, but the barbell should require us to think and get set for a moment before picking it up each round. Goal is to always be moving, how quick can you move and keep your transitions with these small sets?
• Box Jumps: Less than :30 of work.
• Toes to Bar: Unbroken, less than :20 of work.
• Deadlift: Weight should not exceed 70% of our 1RM, but should be challenging.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should be able to move continuously today with whatever modifications choose. We aren't meant to be getting full stopped anywhere with these low rep sets, while the deadlift may force us to slow up for a moment.
• Steady working pace is advised with the high round count, aiming to be moving but not to be above our threshold pace at any point. This means we could keep moving at our pace after the 30 rounds are over if we needed to.
• Keep it steady in the beginning and save a little gas to power through your last 3-5 rounds of work.

BOX JUMPS

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

TOES TO BAR

• Reduce Reps
• Kipping Toes To As High As Possible
• Kipping Knees To Chest
• Sit-Ups/Hollow Rocks
• V-Ups/Alternating V-Ups

DEADLIFT

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

1 Round:
5 Box Jumps
3 Toes to Bar
1 Deadlift