A. 10-9-8-7-6-5-4-3-2-1 Toes to Bars and Deadlifts
10-9-8-7-6-5-4-3-2-1 Reps for Time:
– Toes to Bar
– Deadlift @ 225/155 lbs
# "Joker"
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
## GENERAL
* CompTrain Benchmark workout
* Workout should take less than 12 minutes to complete
## TOES TO BAR & DEADLFITS
* Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)
## LOGISTICS
* Flow of The Workout:
1 Toes to Bar
10 Deadlifts
2 Toes to Bar
9 Deadlifts
….
## DAILY VIDEO
Click [Here](https://youtu.be/-V3pvI-TWSQ)
# WOD BRIEF + GROUP WARMUP (0:00 – 17:00)
## 30 Seconds
Straight Leg Inchworms
Medicine Ball Deadlifts
Push-up to Down Dog
Medicine Ball Ground to Overhead
Active Samson
Medicine Ball Squats
Active Spidermans
Medicine Ball Slams
## Medicine Ball Game
The class is one big team lined up in a straight line. With everyones medicine balls lined up next to the first athlete in the line, the team will pass all the medicine balls to the other end while holding a hollow position. Go for time in both directions. For smaller classes, see how many trips you can make in 1 minute. After the hollow hold, we can switch to a high plank variation. See the daily video for a visual.
## Barbell Warmup
20 Seconds Barbell Good Mornings
20 Seconds Stiff Legged Deadlifts
20 Seconds Deadlifts
# MOBILITY (17:00 – 20:00)
## Pigeon Pose: 30 Seconds Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
## Medicine Ball Thoracic Opener: 1 Minute
Place the medicine ball right around the base of the shoulder bales and barbell an arms distance behind you. Lift hips up and grab the bar with both hands. With belly tight, drop hips towards the ground to feet a nice stretch through the upper body as we work through thoracic spine extension.
## Barbell Straddle Stretch: 45 Seconds
With feet wide and legs straight, reach forward for the bar and use it as leverage to pull yourself forward. Breath deeply into the stretch.
# TEACHING (20:00 – 32:00)
## TOES TO BAR
### Hands
Two things to focus on with each movement. One upper body focus and one lower body focus. Our upper body focus for the toes to bar is the hands. Rather than thinking of bringing the feet to the bar, we can think about pressing the bar to the feet. This gets the lats more involved and can help athletes maintain a better kip swing, preventing the pendulum swing that happens when we are too hip dominant.
### Knees
The lower body focus is the knees. A way to quickly get these reps done and take some fatigue out of the midline is to bring the knee to the elbows before snapping the feet up to kick the bar. This requires less strength and flexibility than the straight leg method. It is also an easier transition from a knees up variation to getting prescribed toes to bar. This knee bent only happens on the way up, as we want legs straight in the arch position.
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Knees to Elbow
3 Toes to Bar
### Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees Up
*If you’re reducing the total volume of toes to bar, it may be best to simply complete 3-4 toes to bar each round instead of the 1 up to 10 method. This reduces the volume to 30-40 reps while making it easy to follow along with the rep scheme.
## DEADLIFTS
### Hands
Our upper body focus on the deadlift is also the hands. Just like the toes to bar, we can think of pressing the bar against the body throughout the whole movement to get the lats involved. Keeping the lats active and bar close helps athletes maintain control and positioning.
### Knees
The lower body focus is the knees. Specifically, bending once the bar passes them on the way down. When we maintain too much of a stiff leg, we overload the hamstrings and the glutes. While we want this muscle group heavily involved, it doesn’t mean we want to take the quads completely out of the movement. Bending the bar back down to the ground allows athletes to press through the floor and get more muscles involved.
### Movement Prep
5 Top Half Deadlifts (Focusing on Hands Back)
5 Full Deadlifts
# REHEARSAL (32:00 – 40:00)
## 1 Round
6 Toes to Bar
6 Deadlifts
*Build to Workout Weight *
## 1 Round
1-2-3 Toes to Bar
3-2-1 Deadlifts
# STRATEGY + WOD (40:00 – 60:00)
## GENERAL
* Beginning of the workout is deadlift heavy
* End of the workout is toes to bar heavy
* The rep scheme can trick us into trying to hold on for unbroken sets
## TOES TO BAR & DEADLIFTS
* Some sets to consider cutting in half are the rounds of 10 through 6
* A quick planned break can help tremendously on these sets
* Think short sets, short breaks
* Take advantage of the small reps in rounds 1 to 5, trying to hold on there
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