02/22/2021

AMRAP x 12 MINUTES

5 Deadlifts RX (315/225) CFC1 (225/155) CFC2 (185/135) M 135/95)

10 Box Jump Overs (24/20)

15 Sit-Ups

ADJUSTING

*Reps, Loading, Volume*…

Deadlifts -- Load should allow for athletes to be able to complete their reps unbroken when fresh. They should be able to

complete their Deadlifts in 1-2 sets in the workout.

Box Jump Overs -- These should be performed nonstop and unbroken. Adjust to 7 reps for deconditioned athletes.

Sit-Ups -- These should be performed nonstop and unbroken. Adjust to 10 reps for deconditioned athletes.

*Movement Adjustments*...

Deadlifts -- Sub for BB Weighted Hip Thrusts if the athlete cannot Deadlift. Athletes can also complete Back Rack Reverse

Lunges, Weighted Box Step-Ups, or light barbell Good Mornings. Let’s avoid Squats today because we have squats

tomorrow.

Box Jump Overs -- Sub for Step-Ups or Lunges if the athlete cannot jump today.

Sit-Ups -- Sub for :30 Plank or 60 Mountain Climbers.