Skill
Deadlift
4-4-4-4-4
Deadlift
3-3-3-3-3
Work up to a strong effort set of four deadlifts. This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift. New lifters should keep the load light and work on proper body mechanics as they increase in weight. Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar. Be sure to maintain your posture as you progress through each set and as you increase in weight.
WOD
AMRAP in 12 Minutes
50 Double Unders
35 Sit-ups
20 Front squats 135/95 lb
Workout notes
Today’s workout is a mid length AMRAP. We’ll start with two bodyweight movements before moving on to the barbell for a large set of front squats. Double unders can be scaled by dropping the rep count down to something that feels manageable and repeatable under fatigue. Each set should take about 30 seconds or less when fresh. If double unders are not an option you can opt for 30 singles with a few double under attempts sprinkled in or use the drag rope for some difficult single unders. A small number of double unders will prove more challenging than any number of singles so try for doubles if at all possible. Your front squat weight should be a weight that allows you to get through each set of twenty in as few sets as possible. If you end up doing only a couple of reps at a time you have gone too heavy.