Warm Up:
1 set:
:15 Samson stretch/leg
5-10 push-ups
5-10 ring rows
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
1 set:
:15 Samson stretch/leg
5-10 push-ups or strict ring dips
5-10 ring rows or strict pull-ups
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
1 set:
5 elbow-to-insteps/side
10 alternating scorpion stretches
10 alternating lying hip crossovers
Build Up:
3 sets:
5 front squats
– Rest 1:00 between sets.
– Build to workout load.
WOD:
3 x 2:00 rounds:
12 front squats (105/155 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
Intermediate:
3 x 2:00 rounds:
12 front squats (75/115 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
Beginner:
3 x 2:00 rounds:
12 front squats (35/45 lb)
Max burpee box step-overs
Rest 2:00
– Step down from the box.
Home Workout:
3 x 2:00 rounds:
15 dumbbell front squats (35/50)
Max dumbbell-facing burpees
– Rest 2:00.
– Use two dumbbells.
Movement scaling options:
Front squats: Load, dumbbell goblet squats
Burpee box jump-overs: Height, burpee step-overs, up-down step-overs, burpees without a box
Cool down:
1 set:
1:00 foam roll glute-med/side
1:00 reach-roll-lift