wodify-daily
“Dead Sea”

Crossfit Epically Awesome – CrossFit Epically Awesome

Warm-up

40 Seconds Each – Partners Rotate

**Station 1:** Easy Row

**Station 2:** Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)

**Station 3:** Barbell Good Mornings [Video](https://youtu.be/BeX2Bs79T4c)

**Station 1:** Moderate Row

**Station 2:** Mountain Climbers [Video](https://youtu.be/834tNnoe53A)

**Station 3:** Barbell Romanian Deadlifts [Video](https://youtu.be/XlRLmxkgt5k)

**Station 1:** Faster Row

**Station 2:** Slow Burpees

**Station 3:** Barbell Deadlifts

Lesson of the day

ROW

The Feet

With a lot of transitions on the rower, let’s find a strap tightness that makes it easy for all athletes to get in and get out. The goal here is to find the sweet spot that doesn’t have to be adjusted at all during the whole workout. Not too tight, not too loose.

Movement Prep

Set Straps

LATERAL BARBELL BURPEES

The Feet

On the theme of feet, we can improve efficiency on the lateral barbell burpee by kicking the feet back when jumping over the bar. If athletes brought the knee up to jump over the bar, they have to move the whole weight of the lower body. If they kick the feet back, they don’t have to jump as high and only have to lift the weight of the foot and shin. Feet back, not knees up.

Movement Prep

3 Lateral Barbell Burpees (Each Partner)

DEADLIFTS

The Feet

Let’s focus on keeping the bar over the knots of the laces throughout the whole deadlift. If athletes aren’t getting back to this position during the workout, there could be a few reasons. Here are three common scenarios:

1. **Hips Too Low:** When the hips “squat” down instead of hinge back, the knees track forward and push the bar towards the toes

2. **Knees First:** Even if the hips are high enough, athletes may be sending the knees forward first when lowering the bar back down instead of leading the descent with hips back

3. **Lats Off:** If the lats stop pushing the bar towards the body, the weight has a tendency to drift towards the toes

The built in rest during today’s workout is a great opportunity to address any deadlift faults. Watch athletes move through a few reps and make some quick adjustments before they get back to the bar for the next set. ***See More on this in the Daily Video***

Movement Prep

Establish Set-up Position

30 Seconds Slow Deadlifts

*Break Into Teams and Build to Workout Weight*

WOD and strategy

“Dead Sea” (AMRAP – Reps)

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell

2:00 Deadlifts (225/155)

No Rest Between Rounds
DESCRIPTION & STIMULUS

* One athlete works at a time while the other two rest in this team of 3 workout

* With a 1:2 work to rest ratio, we’re looking for a high intensity during the work intervals

* There is no required break up plan, as teams can switch out however they best see fit

* Teams will work for 4 minutes on the rower, 3 minutes on the burpees, and 2 minutes on the barbell

* There is no rest between rounds – teams will move right back to the rower following the deadlifts (36 minutes straight)

* Athletes will record total reps at each station, with their final score being total reps accumulated over the 4 rounds

STRATEGY + WOD

ROW

* If short on rowers, stagger heats by 4 minutes

* Because you’ll be strapped in and seated, the rower will be the longest transition of all the movements

* For this reason, it pays off to hold on for slightly longer efforts

* But as these team workouts typically go, we want to switch out athletes before movement starts to slow down

* For this station, you can switch out based on time or calories

* If each athlete rows for 40 seconds, you’ll get 2 turns a piece during the 4-minute window

* You can also switch every 10-15 calories, which is usually a good range before speed starts to slow

LATERAL BARBELL BURPEES & DEADLIFTS

* The burpees and deadlifts are a much faster transition than the rower, which means you can switch out more frequently here

* While you *could* hold on for longer bouts of work, shorter burst may be better in the long run

* Consider the following ranges for each movement:

* **Lateral Barbell Burpees:** Switch Every 3-5 Reps

* **Deadlifts:** Switch Every 5-7 Reps

DAILY VIDEO

[Click Here](https://youtu.be/_mc2in9QURE)

WOD and strategy

“AFTER PARTY”

Midline

4 Sets, Not For Score:

Max Effort Strict Handstand Push-ups

1:30 Ski Erg (Sub Any Machine)

20 GHD Sit-ups

Yoga/Mobility

Foam Roll – 1 Min Each

Upper Back

Lower Back

Glutes

Hamstrings

Calves

Biceps

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