CrossFit Workout: Wednesday, March 05, 2025
This barbell and gymnastics triplet is designed to build strength, explosiveness, and core endurance in a high-intensity setting.
Movement Analysis:
✅ Deadlifts: Strengthen posterior chain and grip endurance.
✅ Box Jump Overs: Improve plyometric power and agility.
✅ Toes-to-Bar: Develop core strength and midline control.
Energy System:
🔋 Primarily glycolytic (strength-endurance and explosive movements) with some oxidative (sustained work over 15 minutes) components.
Workout Goals:
🎯 Maintain consistent barbell cycling for deadlifts.
🎯 Keep transitions smooth between movements.
🎯 Control core engagement to avoid excessive fatigue.
Training Tips:
✔ Use a hook grip on deadlifts to preserve grip endurance.
✔ Focus on a quick rebound in box jumps while staying efficient.
✔ Keep an active shoulder and controlled kip in toes-to-bar.
This WOD tests strength, stamina, and movement efficiency under fatigue.
Workout Modifications for Beginner Athletes
🔹 The scaled version maintains intensity while making movements accessible.
- 10 Deadlifts (55% of 1RM)
- 15 Step-ups (20″/16″)
- 12 Hanging Knee Raises
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.