140314 Mobility WOD | 14.3

14.3:

An 8 min AMRAP:

10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

So an ascending dead lift ladder of both load and reps. This one has pain written all over it. I’m just going to jump right into this one. Just like the other WODs, you need to spend a good amount of time warming up for this one. The shorter the WOD, the longer the warm-up. You need to spend 20 min at the very LEAST warming up adequately, which includes some mobility.

Warm-up:

• 2-3 minutes of jumping rope (does not need to be double-unders). Just get your heart rate up and loosen up those ankles and calves. Get them prepared for the hopping and jumping needed for the box jumps
• lunges
• knees to chest
• inch worm walks
• duck walk
• straight legged kicking opposite hand

Mobility

• pigeon stretch
• lateral hip stretch on box (the pigeon stretch with your leg on a box)
• toe over the ankle on box
• wall squat
• figure 4 stretch on wall
• wall v-stretch
• standing toe touches
• calf stretch (both straight legged and knee bent)

I probably won’t make the early 5 & 6 am classes, so be sure to work on these. I’m making every effort to be present for the remainder of the classes to help lead the warm-ups & mobility. Please feel free to do anything in addition to what I’ve listed. You’re lower back is going to be taxed on this WOD, so proper position will be key. Spend a lot of attention on your hips and ankles for this one. Here is a quick MWOD for the deadlift that can help using the stretch bands:

Here are some general strategy tips that I think will be useful for this WOD:

Dead lift:

• how are you gripping the bar? mixed grip? hook grip?
• where is the bar in relation to your shins – touching your shins is not always ideal
• narrowing your grip closer to your body will shorten the distance the bar is lifted off the ground
• where are your shoulders in relation to the bar – too far over the bar increases the difficulty of the movement and lengthens the bar path
• DO NOT lift with your back – use your hamstrings and your hips
• big belly breath, fill up your lungs and tighten your mid-line
• back should be straight at all times (think to yourself – chest up; this does not mean you arch your back)
• your butt should be at a lower level than your shoulders at all times

Box Jump:

• what is your strategy from the beginning? how will it change once fatigue sets in?
• bounding? step-ups? which leg are you stepping up? which leg steps down? will you alternate?
• utilize a big swing with your arms to help propel you up and onto the box
• if and when you rest, are you resting on the ground? or resting on the top of the box. The mechanical advantage is resting on top of the box
• when you jump down, how far away will you be from the box. the closer the better (less distance to travel)

Weight Transition:

• place your weights in correct order. eliminate any confusion as to what weights are used in what round
• how are you loading the weights, be specific
• loading the bar from the outside is slower
• loading the bar by straddling the bar from the middle is quicker and more efficient

Miscellaneous:

• how you grip the bar will dictate the type of taping you should do.
• if you hook grip, then tape your entire thumb
• how are your shins? do you normally scrape your shins when dead lifting? as fatigue sets in, form will break down and you WILL drag the bar up your shin
• wear high-knee socks at the very least to help protect your shins

Lastly, there will be a handful of strategy videos released over the next 36-48hrs from various resources in the CrossFit community. Until that time comes, I thought I’d share some strategy tips from last years 13.2 CrossFit Games Open. 13.2 had the following:

Shoulder to overhead, 5 reps
Deadlift, 10 reps
15 Box jumps

As you can see, VERY similar with Deadlifts and Box Jumps. Enjoy:

Good luck everyone!!