WOD
 | Fri, Jul 10Today |
 Coach BToday, you’ll take on an ascending-rep couplet of burpee box jump-overs and deadlifts. |
 | Gymversary: Coach C(3) |
CrossFit 20260710(Rounds) WARM-UP: 200m walk 150m run 5 inchworms :30 burpees :30 box step-overs 150m run 5 Cossack squats/side :30 burpee box step-overs 150m run 5 leg swings/side (front-to-back) :30 burpee box jump-overs WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 10 deadlifts 3 burpee box jump-overs – Build in load to workout weight – Increase pace with each set to workout pace – Rest 1:00 between rounds WOD: AMRAP x 10mins Rx: STIMULUS Into the round of 15 reps 3 burpee box jump-overs (24/20) 3 deadlifts (225/155) 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts etc... MODIFICATIONS: -Burpee box jump-over, modify height first then movement, e.g., up-down box jump-over -Deadlift, modify weight, e.g., 155/105, 75/55 STIMULUS NOTES: Into the round of 15 reps Unbroken deadlifts through the round of 9 reps Consistent burpee box jump-over pace ACCESSORY + STRETCHING: Tabata: Russian twists (20/14) Hollow rocks 1:00 foamroll calves 1:00 foamroll hamstrings 1:00 foamroll quads 1:00 foamroll lats
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