Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
Part 1
20 Barbell Back Squat
20 Push Up + Pull Across 20 Box Jump
15 Barbell Back Squat
15 Push Up + Pull Across 15 Box Jump
10 Barbell Back Squat
10 Push Up + Pull Across 10 Box Jump
Rest 2 Minutes, then…
Part 2
10 Barbell Back Squat
10 Push Up + Pull Across 10 Box Jump
15 Barbell Back Squat
15 Push Up + Pull Across 15 Box Jump
20 Barbell Back Squat
20 Push Up + Pull Across 20 Box Jump
Suggestions
Men: 95# BB | 40# DB | 20-24″ Box Women: 65# BB | 25# DB |16-20″ Box
Goal: 7-11 Minutes
Coaches Notes
The back squats should be done unbroken throughout, so choose the weight accordingly. Find that solid back rack position, keep your chest upright, and focus on using your legs to hammer out the reps. 10 reps should take 30 seconds or less.
Pace your push ups so you don’t hit a wall and are forced to rest too long. Break these up into smaller sets – do a quick shake out of the arms before getting right back to it. You can customize to knee push ups and elevate your knees into a plank before doing the pull across. Complete 5 reps every 10-15 seconds.
Keep a steady pace on the box jump by stepping down as soon as you stand all the way up at the top of the box. Avoid shuffling your feet around too much and focus on going right into the very next rep. You can always customize to a lower height as you see fit. 10 reps can take about 30 seconds.