2/18/2020: Down for Lifting

Strength:

ON A 15:00 RUNNING CLOCK...

Build to Heavy 3-Rep Deadlift

WOD:

30-20-10*

Deadlift RX (245/165) CFC 1 (165/110) CFC 2 (135/95) M (95/65)

Toes to Bar

*50 Double Unders after each full set

**SCALING** *REPS, LOADING, VOLUME*... Deadlifts -- For the workout we want a weight that allows for 5-7 reps a good rep scheme to scale to if the reps are too much is 20-15-10 Toes to Bar -- For our athletes that have Toes to Bar but still need a little more workout scale the reps to 15-10-5 or 20-15-10 so they can perform the reps but don’t get stuck on them forever. If the Toes to Bar go completely then scale down to Knees to Elbow or have them kick their feet to just below the bar to stay on point with the swing.

*MOVEMENT ADJUSTMENTS*... Deadlift -- Squats are a good alternative for athletes that are unable to deadlift. Another option is to put the barbell up on some plates to shorten the distance and keep the midline in a good position Toes to Bar -- V-ups or GHDs for athletes unable to hang from the bar Double Unders -- Single Unders or Plate Jumps are great options today. If an athlete is unable to jump have them perform a :30 sprint on the bike or rower