14.3

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
FITNESS

5-10-15-20-25-30

Deadlifts

15-15-15-15-15-15

Step Ups

As Far as Possible in 8min

Who remembers this one from 2014?! We remember it whooping everyone’s butts! So simple, yet so potent.

Remember, you need to add the weight to the Barbells yourself, so take that into account when setting up and thinking about the logistics of the Workout.

Do NOT bounce bar on the deadlifts. If you make it to the CF Games…bounce away, your prize money should cover your medical costs.

Rxd:

This Workout needs to be attacked at a pretty aggressive pace from the start. The goal is to get as much work done in 8min, which isn’t very long at all. It is really all about the Deadlifts. There are only 15 Box Jumps between each set, and for most people, these can be done unbroken and relatively quick. Make sure you are safe and smart with their Box Jumps — you shouldn’t do anything they wouldn’t normally do, like rebounding. You will start to feel a little heavy after a while, but people should still be able to maintain their pacing through this fatigue.

The first 2 rounds, and possibly the 3rd round, of Deadlifts should be done unbroken. When people start to break their sets up, we encourage you to take short breaks and go again. Basically, you need to try be as urgent as safely possible across the whole 8min to get as many reps as possible.

A great goal for most people is to make it to the second to last round of Deadlifts (the set of 30).

Fitness: This was before Scaled Workouts were in the Open, so we have just left it open in terms of loading. We’d like you to use the same load accross sets. Choose a moderate load. It will eventually start to feel heavy and you’ll be challenged just the same doing it this way. Modify the Step Ups as needed. Alternate legs each time you step. Be smart.

5-10 Strict Muscle Ups or 15-20 Strict Pullups

Then

Decompress the spine a little by hanging forward over a GHD for a few minutes. Alternate that with rolling out the Calves on a Lacrosse Ball or Foam Roller.

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