For TimeMetcon
Chaos Ab-Mat Sit-Up & Box Jump Over & Deadlift Crucible
Weightlifting
Gymnastics
Solo
Workout Details
For Time
For Time:
21-15-9 Deadlifts (225/155 lbs)
Deadlift
↳ 225/155 lbs (102/70 kg)
63-45-27 Ab-Mat Sit-Ups
Coaching Tips
Strategy
- 1Pace yourself on the deadlifts and aim for unbroken sets if possible, especially for the 21 and 15 rep rounds.
- 2Transition quickly between movements to maintain your heart rate, but be cautious not to rush the box jump overs—focus on your landing.
- 3For more efficiency, break the Sit-Ups into manageable sets (e.g., 21-15-9) instead of going to failure in one go.
- 4Consider using a box height you are comfortable with to maintain a steady rhythm on the box jump overs.
- 5Keep your core tight throughout the deadlifts and Sit-Ups to maintain stability and optimize power.
Safety Considerations
Technical Focus
Ensure a neutral spine during the deadlifts to prevent back injuries.
Recommended Warm-Up
General Warm-Up:
- Rowing - 2 min easy
Mobility Stretches:
- 30 sec each side Hip Flexor Stretch
- 30 sec each leg Hamstring Stretch
- 30 sec each side Spinal Twist
Activation Drills:
2 rounds- 10 Deadlift (Light)(Focus on form.)
- 10 each leg Box Step-Ups(Be explosive on the way up.)
- 10 Sit-Ups (Bodyweight)
Scaling Options
Intermediate
Reduce weights by ~20%
- 1
deadlift
Weight: 180/125 lbs (82/57 kg)
- 2
box jump over
- 3
ab mat sit up
Scaled
Reduce weights by ~40% and modify movements as necessary.
- 1
deadlift
Weight: 135/95 lbs (61/43 kg)
- 2
box jump over
Box Step-Ups
- 3
ab mat sit up