WOD: Saturday 211113

Close T, but we’re gonna need you to get all the way up onto the box for these jumps today.

Coaching Notes:

This workout is based off an old CrossFit Open workout. Idea here is a little muscular overload and stamina. We are working in partners and the focus is to have equal work to equal rest here to allow for really strong sets across today. The assumption is that the starting weights are only around 30% of 1RM and then escalate quickly up to around 70-75% of 1RM. We do not really want to exceed that as the amount of reps today is also high. Work on quality bracing positions, and maintain tension all the way to the floor.

Scaling Considerations:

Today, the deadlift is the biggest concern here. Focus first on moving to an elevated deadlift, so pulling from blocks or a rack pull would be the way to go. Then next we can focus on changing the way we pull from the floor by going to a sumo deadlift or hex bar deadlift to change the positioning of the body to allow for a more optimal position for those with limited hamstring mobility.

For the box jumps moving to alternating step-ups is the go to and will limit 95% of the issues today.

"Great Knights of Columbus"

Teams of 2 - for time:

60 Deadlifts, 135/95 lbs

60 Box Jumps, 24/20 in

50 Deadlifts, 185/125 lbs

50 Box Jumps, 24/20 in

40 Deadlifts, 225/155 lbs

40 Box Jumps, 24/20 in

30 Deadlifts, 275/185 lbs

30 Box Jumps, 24/20 in

20 Deadlifts, 315/205 lbs

20 Box Jumps, 24/20 in

Accessories

4 rounds for quality of:

Weighted Plank Hold, pick load,

1 min Weighted Sorenson Hold, pick load, 30 secs

Suitcase Carry, pick load, L 100 ft/R 100 ft