"Sleepy Hollow"
15 Rounds x AMRAP 2:
[Partner 1]
Max Rounds:
5 Box Jumps (24"/20")
3 Toes to Bar
1 Deadlift (315/225)
[Partner 2]
Max Calorie Bike Erg
[Partner 3]
Rest
* Pick-up Where Partner Left Off On 5-3-1
* Score Is Total Triplet Reps + Calories
* Example: 30 Rounds (270 Reps) + 270 Calories = 540
* Each Partner Goes Through Each Station 5 Times
SEE NOTE FOR INDIVIDUAL VERSION
KG | (142/102)
30 Rounds For Time:
5 Box Jumps (24"/20")
3 Toes to Bar
1 Deadlift, @weight(315/225)
Time Cap: 35 Minutes
Very fast and cyclical piece to wrap up the week. Nothing here should look too scary, but the barbell should require us to think and get set for a moment before picking it up each round. Goal is to always be moving, how quick can you move and keep your transitions with these small sets?
Score | Total Triplet Reps + Calories
Box Jumps | Less than :30 of work.
Toes to Bar | Unbroken, less than :20 of work.
Deadlift | Weight should not exceed 70% of our 1RM, but should be challenging.
Fast transitions
With all of these pieces having such a low rep scheme we want to be quick with how we move today. Each partner only gets two minutes to work on the amrap, so we want to focus on making quick transitions from one to the next, and not resting until its our time.
BOX JUMPS
Reduce Reps
Reduce Box Height
Box Step-Ups
8 Squat Jumps
Reverse Lunges
TOES TO BAR
Reduce Reps
Kipping Toes To As High As Possible
Kipping Knees To Chest
Sit-Ups/Hollow Rocks
V-Ups/Alternating V-Ups
DEADLIFT
Reduce Loading
Reduce Reps
Sumo Deadlift
Sub Dumbbells or Kettlebells
Good Morning
Kettlebell Sumo Deadlift
Athletes should be able to move continuously today with whatever modifications choose. We aren't meant to be getting full stopped anywhere with these low rep sets, while the deadlift may force us to slow up for a moment.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
3 station warm up 3 rounds of 0:30 each
Station 1- Box
Station 2 - Bike
Station 3 - floor
(9-21 minutes)
TTB | tell, show, do, check
Deadlift | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Posterior Pump
3-4 Sets For Quality:
8 Deficit Barbell Reverse Lunges (R)
8 Deficit Barbell Reverse Lunges (L)
