General: Spend some time sorting out your strategy before you hit this one – this is obviously going to fry your posterior chain so plan to hit this one once only. If you must have a second go – plan it out so that you have the maximum time between efforts possible to aid with recovery and make sure you do your post WOD recovery work.
Get your equipment in order – making a mistake in weight or loading is totally avoidable and shouldn’t happen if you have your equipment laid out in a logical order. Have a friend standing nearby to prompt you if need be, but don’t make mistakes here.
Pace it out appropriately. If you use 30 seconds for each set of box jumps and about 2 seconds per rep for each deadlift for the first few rounds, this should give you some idea of the time it will take you to get to the hard stuff. From there try to pick some benchmark numbers in the sets of deadlifts that you know you’re going to have to break and try to stay consistent on the box until the time is up.
Avoid pulling singles on the Deadlift – the first deadlift in a set is typically the hardest, especially when you’re fatigued. Even when performing strict reps, there is still quite a large advantage to the rebound of the plates from the floor vs. pulling singles – take advantage of this within the boundaries of the rules. I would avoid pulling singles unless it was a last resort.
Check out our videos on the box jump and deadlift. The box jump specifically details the time differences between the various box jump methods.
Box Jump: I would strongly suggest playing around with the different options available (step-up/down, jump-up/step-down, jump-up/jump-down) and be prepared to transition through a combination of movements throughout the workout depending on the state of fatigue you are in. For example, you may want to start with rebounding box jumps but I wouldn’t hesitate to use one of the other methods if it meant the difference between forward progress and rest. Remember that the fastest box jumps are only an advantage if you can get to the barbell and continue to function. If a really fast set of box jumps leaves you blowing so hard that you can’t pick up the bar – it then becomes counter productive.
Deadlift: Wear a weight belt from the start – don’t wait until your back is fried. I suggest to use any legal supportive equipment that you feel will give you an advantage. Don’t be a hero and not wear a belt just because your favourite elite CrossFitter doesn’t wear one – chances are you are not elite. This will be especially important if you decide to have a second go.
Use and alternate or hook grip – save yourself from forearm fatigue. There is nothing more frustrating that having a body that’s ready to keep on going but having arms that can’t hang onto the bar. Using an alternative or hook grip will take some of the work off the forearms.
Don’t get lazy – you’re lower body is going to be full of lactic acid in this workout which can cause athletes to make decisions that they normally wouldn’t. Be disciplined and don’t get sucked into the stiff legged deadlift to try and save your quads – this will transfer the work to the lower back and once that is fried you might as well lay down.
Keep an eye on the site for updates after I’ve had chance to watch more athlete do the WOD.
