60 3-pos floor Touches
40 Supine Leg Lifts
30 Deficit push-ups
20 Broad Jumps

Scoring

Time to complete the workout

Scaling

Supine leg lifts: Omit being in a supine plank and perform hip raises with or without the leg lift instead.
Deadlifts: Scale the load as needed. Sets of 15+ while fresh should be the goal.
Broad jump: aiming to target around 50% of maximum jump
Push-ups: Scale up or down in plate height to achieve rep ranges of 3-5 at a time, maximum being 7. Scale further to a regular push-up and scales associated with that.
Db snatches: Scale the load as needed.

WOD Goal

Deficit push-ups should be challenging and performed in sets of 5-7 during the workout. If you can do close to 10, make the push up deficit larger. Use books to create a deficit push-up.
Better times in this workout will be around the 8-10 minute range, ranging up towards 12 based on complexity of gymnastic upper body movement implemented.

60 DB Deadlifts
40 DB. Alt. Power Snatch (50/35 lb.)
30 Deficit push-ups
20 Broad Jumps

Scoring

Time to complete the workout

Scaling

Scale the reps for the dumbbell movements if your dumbbell is on the heavier side.
Deadlifts: Scale the load as needed. Sets of 15+ while fresh should be the goal.
Broad jump: aiming to target around 50% of maximum jump
Push-ups: Scale up or down in plate height to achieve rep ranges of 3-5 at a time, maximum being 7. Scale further to a regular push-up and scales associated with that.
Db snatches: Scale the load as needed.

WOD Goal

For the deadlifts, athletes will be able to complete the work in 2-3 sets. Even if you can go unbroken for all 50, perform one rest and then use that energy for the DB snatches to go unbroken. Snatches should be a weight you can move with and perform with maybe 1-2 rests during the set. This should be a light to moderate weight. For the broad jumps, we will establish a maximum distance in the warm up, so aim to exceed 50% of your best jump in each broad jump of the workout (20 total reps).

You can measure this off of the stall mats or with cones on the floor. Deficit push-ups should be challenging and performed in sets of 5-7 during the workout. If you can do close to 10, make the push up deficit larger.
Better times in this workout will be around the 8-10 minute range, ranging up towards 12 based on complexity of gymnastic upper body movement implemented.

The difference is the deadlift load. We know that 10 more reps will not match the difference in stimulus/load to that of the FL track, but we don’t want to rack up volume for volume’s sake.

Today’s workout is a chipper that starts out with a heavy posterior leg emphasis and ends with a challenging upper body push pull. Those who completed yesterday’s workout may feel your back sides lit from yesterday’s devils presses, so we will feature a bit more back and hamstring work in today’s warm up.
The first two movements of this workout, the DB deadlift and DB snatch will light up your athletes low back and hamstrings. This is intended on fatiguing them for the push-ups and broad jumps that are coming up next.
Deficit push ups are performed with each hand on a plate, elevating your body, but increasing your range of motion in the push up so that your chest is lower than your hands.
We encourage you to perform the broad jumps for quality rather than quantity.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.