Deadlifts and AMRAP

WOD Deadlifts and AMRAP SWOD A1. 4 x3-5 Deadlifts -30 sec rest A2. 4 x 5 Tall Box Jumps (Hips Must be open on landing) Box jumps are one of the most common exercises in the sport of CrossFit. In any given week, you will find them in a number of different workouts. A box jump is as simple as its name suggests: you have to jump from the ground, onto a box! The size of the box can vary from WOD to WOD, and depending on your gender. Some workouts might use a 24 inch box, while others use a 32 inch box. But regardless of the size, the most important thing to remember is the hip extension at the top. To perform a proper rep, a full hip extension must be reached. That means, once you jump onto the box with two feet, you must then lock out your legs, and stand up with your hips over your feet, just like a deadlift. Once you have achieved this, you can jump back down and start again! Box jumps are great for any athlete and have a number of physical benefits. These include: Increased explosiveness – Springing from the ground to a box is a great way to increase you vertical leap. The movement utilizes a lot of fast twitch muscles and that will help improve your overall explosiveness. The more you jump, and the higher you jump, the more explosive your legs will become. Improved Olympic lifting – High box jumps have a direct carry over to the Olympic lifts. The rapid hip flexion in the top part of the box jump is the same as the hip flexion needed in the third pull of the snatch and the clean. So doing box jumps will help create faster hip flexion. Improved cardiovascular – Box jumps can be a an exhausting exercise. Each rep uses a number of leg and core muscles, and after a few reps you will notice your heart rate start to rise. This exercise is not only good to improve leg strength, but also to improve cardiovascular fitness. WOD 10min AMRAP 5 Hang Power Cleans (135/85) 10 Chest to Bar Pull Ups 10 Burpees ]]>