Warm Up:
2 sets:
200-m run
10 samson lunges
10 PVC pass throughs
10 scap pull
3-5 strict pull-ups or 10 ring rows
5 consecutive box step-ups/leg
– Control the negative of the box step-ups.
Specific Warm-Up:
1 set:
6 box jumps (slow)
6 front rack KB lunges
6 box jumps (fast)
6 suitcase KB lunges
– Step down from the box
WOD:
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (53/70 lb)
12 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
Time Cap: 18 min
Intermediate:
5 rounds for time:
20 box jumps (20/24 in)
16 single KB lunges (26/44 lb)
12 pull-ups
– Athletes must step down from the top of the box.
Beginner:
4 rounds for time:
20 box step-ups (12/20 in)
16 single KB lunges (18/26 lb)
12 jumping pull-ups
– Athletes must step down from the top of the box.
HOME WOD:
Equipment:
5 rounds for time:
20 jumps to an object
16 single DB lunges
12 double DB bent over rows
– Athletes must step down from the top of the object.
Bodyweight:
5 rounds for time:
20 jumps to an object
16 weighted lunges
12 weighted sit-ups
– Athletes must step down from the top of the object.
Movement scaling options:
Box jumps: height
Single KB lunges: load, step-ups, single leg deadlifts
Chest to bar pull ups: reps, chin-over-bar pull-ups, jumping C2B, ring rows.
Partner option:
For time w/ a partner:
200 box jumps (20/24 in)
160 single KB lunges (53/70 lb)
120 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
– Split the work as needed with one partner working at a time.
Post-Workout Skill Work:
Every 2:00 for 3 sets:
:30 max-rep seated leg raise
10 KB side bends/side