Warm Up:
1 set:
200-meter run, slow
10 leg swings/leg
10 lateral leg swings/leg
10 alternating lunges
10 hamstring scoops/leg
10 alternating Cossack squats
10 hamstring kick-ups/leg
200-meter run, moderate pace
1 set:
5 plate calf raises
10 alternating plate toe taps
10 alternating plate step-ups
5 step-ups + squat landing
5 plate jumps + step down
5 plate jumps + squat landing
5 plate jumps + slow rebound
Run Test:
1 set
400 meter run
Specific Warm-Up:
EMOM 3:
3 box jumps
– Increase box height with each minute.
WOD:
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
Intended Stimulus: 7-13 Minutes
Intermediate:
For time:
15 box jumps (24 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run
Beginner:
For time:
10 box step-ups (20 in)
200-m run
12 box step-ups (20 in)
200-m run
15 box step-ups (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 jump: Box height, step-ups
Run: Distance, substitutions
Post-Workout Skill Work:
8 sets:
:20 hollow hold
:10 rest