A CrossFit WOD consisting of Running, Deadlifts, & Box Jumps that makes for one killer leg workout!
Happy Monday! Time for a little fitness motivation. I just talked about finishing my Whole30 and I am planning to stay on track and how I don’t like to drink that much. This weekend was filled with the opposite of that. We day drank a little on Saturday which was followed by visiting a bar and restaurant with some delicious cocktails and bomb fried chicken, tater tots, and other fried food. I didn’t feel the best on Sunday, but got right back on plan and keep my eating clean and did a Crush workout. Instead of just dwelling on eating some unhealthy stuff (which is what I used to do), I jumped back right into my routine to start the week off right. It is okay to have some fun once in while. Just get back on track the next day and continue putting in work!
3 Rounds for Time:
400 meter run
12 deadlifts (225/155)
21 box jumps (24/20″)
The deadlifts should be done at a weight you can do all 12 in a row. If you need to break it up, it should only be 2 sets max. The box jumps should also be at a height you can continuously jump. They get pretty hard by the second round. Also, the second round is definitely the toughest, but once you are through that, you only have one more round left.
I did this WOD this weekend and liked it a lot more than I thought I would. The combo of deadlifts and box jumps is pretty awesome. After you deadlift you can definitely feel it in your legs trying to jump on the box. Those movements combined with the running made for one good leg workout.
I used 135# for my deadlifts and finished in 11:50. My box jumps aren’t the best, but I did practice bounding them the whole time. My friend is awesome at box jumps and finished in 10:01. So if you are a good box jumper, shoot for around 10 minutes!
Are you good at box jumps? Can you bound them?