Specific Warm-Up:
EMOM 3:
3 box jumps
– Increase box height with each minute.
WOD:
For time:
15 box jumps (30/30 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run
Intended Stimulus: 7-13 Minutes
Intermediate:
For time:
15 box jumps (24/24 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run
Beginner:
For time:
10 box step-ups (20/20 in)
200-m run
12 box step-ups (20/20 in)
200-m run
15 box step-ups (20/20 in)
200-m run
Home Workout:
For time:
15 object jumps
400-meter run
20 object jumps
400-meter run
25 object jumps
400-meter run
– Jump onto or over a thigh-height object.
Movement scaling options:
Box jumps: Box height, step-ups
Run: Distance, substitutions
Post-Workout Skill Work:
8 sets:
:20 hollow hold
:10 rest