Warm Up:
1 set:
Single-leg step-ups (right)
Single-leg step-ups (left)
Step-ups
Single-unders
Single-unders run in place
Single-under crossovers
Jump and land in a partial squat
Box step-up + step-off and land in a partial squat
High jumps in place
Single-under crossovers
Single-unders left leg
Single-unders right leg
Box jumps
Box jump over
Box jump over (clear box)
Skill Work:
On an 6:00 clock:
Build to a max height box jump
WOD:
AMRAP 8:
2 alternating single-leg squats
2 box jump-overs (20 in)
4 alternating single-leg squats
4 box jump-overs
6 alternating single-leg squats
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.
Intermediate:
AMRAP 8:
2 alternating single-leg squats to a box (20 in)
2 box jump-overs (20 in)
4 alternating single-leg squats to a box
4 box jump-overs
6 alternating single-leg squats to a box
6 box jump-overs
– Continue adding 2 reps to each movement until time expires.
Beginner:
AMRAP 8:
2 alternating reverse lunges
2 box step-overs (20 in)
4 alternating reverse lunges
4 box step-overs
6 alternating reverse lunges
6 box step-overs
– Continue adding 2 reps to each movement until time expires.
HOME WOD:
AMRAP 8:
2 alternating single-leg squats
2 object jump-overs (knee height)
4 alternating single-leg squats
4 object jump-overs
6 alternating single-leg squats
6 object jump-overs
– Continue adding 2 reps to each movement until time expires.
Movement scaling options:
Single leg squat: Single-leg squat to a box, narrow stance squat, ankle wrap squat, reverse lunges
Box jump over: Reduce height, box step-ups
Challenge: Clear the 20-in box during the jump-overs
Cool down:
1 set:
1:30 lacrosse ball calves/side
1:00 seated hamstring stretch/side