A. Context : Competition
Context : Competition
It is a ‘competition day’ but that doesn’t mean you can do bad form on your deadlifts.
Scoring: Not Scored
B. Bodyweight Warm Up :
Bodyweight Warm Up :
3 Rounds of :
8 Squat Jumps,
3 Inch Worms,
3 Crab Bridge,
8-12 Hollow RocksScoring: Not Scored
C. Mobility :
Mobility :
HIPScoring: Not Scored
D. Practice :
Practice :
Working up to a challenging Weighted strict pull-ups.Scoring: Not Scored
Time Cap: 8 minutes
E. Deadlift 1 Rep
1 Deadlift
F. 8 minute AMRAP of Deadlifts and Box Jumps
As Many Rounds and Reps as possible in 8 minutes:
– 10 Deadlifts @ 135/65 lbs
– 15 Box Jumps 24/20 inches
– 15 Deadlifts @ 185/95 lbs
– 15 Box Jumps 24/20 inches
– 20 Deadlifts @ 225/115 lbs
– 15 Box Jumps 24/20 inches
– 25 Deadlifts @ 275/135 lbs
– 15 Box Jumps 24/20 inches
– 30 Deadlifts @ 315/155 lbs
– 15 Box Jumps 24/20 inches
– 35 Deadlifts @ 365/185 lbs
– 15 Box Jumps 24/20 inches
G. Cash Out :
Cash Out :
5 Rounds of :
10 Goblet Squats,
30 Double Unders
OR
3 Sets of :
12 Weighted Ring Dips
12 'Jones' Squats with KB/DB
Scoring: Not Scored