Every Minute, on the minute, for 5 minutes:
Complete 7 box jump-overs with a 20/16” box, then perform as many deadlifts as possible with ascending loads for the remainder of the minute.
Coach Alex’s Notes:
At the call of "3-2-1… Go!" athletes will have one minute perform 7 box jump-overs. They have the rest of the minute to perform as many deadlifts as possible, with the first weight, until the minute is up. On the second minute, the athlete will have to perform 7 box jump-overs and increase the weight prior to deadlifting for max reps with the next weight. This pattern will carry on until the 5 minutes are up. It will be the athlete’s responsibility to load their bar for each set. If the athlete can not complete any deadlifts during the minute they are permitted to carry on performing the 7 box jump-overs on the minute. If the athlete can not complete 7 box jump-overs within the minute, they must stop and note the total number of reps completed.
The deadlift loads will be as follows:
The athlete’s score is total number of reps completed.
After the 5 minutes are up, athletes will have 5 minutes to transition to 14.8.
This is a conventional deadlift with the hands outside the knees. Sumo-deadlifts are not permitted. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.
Each rep begins with a two-footed jump. One-footed jumps and step-ups are not permitted. The athlete may jump over the box without touching it, or may land on top before jumping off to the other side. The athlete may not use their hands, and the feet must go over the box, not around it. Each rep ends on the opposite side of the box from where it began. The next rep will begin from there and return to the first side. Stepping down from the box and single-foot landings are permitted.
50 Toes to bar
Coach Alex’s Notes:
Athletes must run 1600m and complete 50 toes-to-bar as quickly as possible. This workout has a 10 minute time cap. There will be a one second penalty for every rep not completed. For example, if an athlete completes the 1600m run and 50 toes to bar in 8:24, they will enter a score of 8:24. If after 10 minutes has passed, an athlete only completed 12 toes-to-bar, they will enter a score of 10:38. If they do not complete the full 1600m run, they will enter a score of 10:51.
In this workout, we are using a tiebreak method. Your time should be marked at the end of the 1600m run. The time it took to complete the 1600m run will be used to break a tie. For example, two athletes finish the workout in 8:01. Athlete A finished the 1600m run in 5:49 and athlete B finished the 1600m run in 6:20. Athlete A would rank above athlete B.
When you submit your final result, your score will be the total time but you’ll also need to submit your 1600m run time for tie break purposes.
In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must come in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
Enter your score under Fridays post prior to 9pm Sunday in order to have your score count towards your team score.