Workout of the Day: Row, Deadlift, & Box Jumps for Time

Sep 21, 2016 - 0 comments

Workout of the Day: Row, Deadlift, & Box Jumps for Time

What is your workout out of the day?

“WOD” stands for Workout of the Day. This term was popularized by the CrossFit community to inform gym members what the workout will be for that day. What keeps CrossFit interesting is that everyday is a different set of movements, and it is exciting to find out what the workout will be. You don’t have to be a CrossFit enthusiast or an affiliate member to enjoy these movements. Visit our site to get gear that will help you succeed in your fitness journey. Listed in this blog is a series of workouts for you to enjoy anywhere. So, get out there and WOD it up!

 WOD: Row, Deadlift, Box Jumps


Workout for Time:

60 Calorie Row

10 Sumo-Deadlift High Pulls with barbell (75lbs males/ 55lbs females)

10 Box Jumps (24in males/ 20in females)

**Record results/times to comments**



To start this workout, drive by pressing with your legs against the foot pads, and then swing your back making sure you are in the vertical position before finally adding the arm pull. Hands move in a straight line to and from the flywheel. Your arms are straight; head is neutral; shoulders are level and not hunched. Upper body is leaning forward from the hips with the shoulders in front of the hips. Upper body is leaning back slightly, using good support from your core muscles. Now legs are extended and handle is held lightly below your rib cage. Your shoulders should be low with wrists and grip relaxed. Wrists should be flat. Then extend your arms until they straighten before leaning from the hips towards the flywheel. Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

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Sumo Deadlift High Pull*:

Place feet in squat stance or wider (knees track over toes). Grip will be double thumbs distance from center of bar, while you start in a deadlift set up. Deadlift rapidly extending the knees and hips and your arms are straight. Once shoulders pass behind bar shrug shoulders, then pull elbows above the bar until it passes above the collar bone. The bar stays close to your body the entire time. Return by straightening the arms, then releasing the shrug then deadlifting the bar back to the floor.

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Box jumps*:

Stand about a foot away from the box, with both feet together. Now swing arms and butt back closing your hips. Swing arms up rapidly opening the hips and jumping off the ground with both feet landing on the box. Hips should be above parallel. Then stand to full extension of the hips and knees at the top (stand tall). Step or jump down from the box.

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Helpful gear for this Workout:

*Text source:

Disclaimer: If this is your first time doing any of the workout movements listed, please consult with a professional or certified CrossFit or fitness coach prior to attempting. It is important to make sure technique is adequate to avoid injury. We do not follow a particular workout program, but simply just love working out.


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