Warm Up:
1 set:
400-meter run (sub 500-meter Ski-erg, row or bike to accommodate running limitation)
1 round:
10 jumping jacks
10 alternating Spiderman + reaches
10 push-ups to downward dog
10 burpees (slow)
10 box step-ups
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 box jumps
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
10 box jump-overs
Specific Warm-Up:
On a 8:00 clock:
5 attempts at a high box jump
WOD:
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)
Intended Stimulus: 9-12 Minutes
Intermediate:
8 rounds for time:
8 alternating DB hang snatches (20/35 lb)
8 box jump-overs (20/24 in)
Beginner:
8 rounds for time:
8 alternating DB hang snatches (10/15 lb)
8 box step-up overs (12/20 in)
Home Workout:
8 rounds for time:
8 alternating dumbbell hang snatches (35/50 lb)
8 object jump-overs (thigh height)
Movement scaling options:
DB alternating hang power snatches: Load, single-arm dumbbell hang power cleans
Box jump overs: Height, box step-up overs
Cool down:
1 set:
1:00 elevated pigeon pose (on the box if needed)/side
:30 calf stretch/side