This workout is a good change of pace and great to deload a bit. This is the type of work athletes really need. Weighted sit-ups should be individually based and box jumps should higher than they would use in a conditioning piece. It’s always great to give athletes a break from the standard Metcon.
Strength
Work up to heavy 1. Rest 2-3:00
– Beginner: 5 x 5, adding weight if form permits.
WOD
5 Rounds for quality:
12 Weighted Sit-ups
10 RDLs (challenging weight)
8 High Box Jumps
Extra Credit
Lax Ball on Glutes/Hamstrings