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
4 Sets
Each Set is 2 Rounds of:
-12 Alternating Barbell Back Rack Step Ups
-12 Box Jump
Rest 1 Minute Between Sets
Suggestions
Men: 75# / 20-24″ Box Women 55# / 16-20″ Box
Coaches Notes
This entire workout will be 8 total rounds broken up into 4 sets, with 1 minute rest between each set.
For the Barbell Back Rack Step Up, pay attention to keeping your chest upright, a firm grip on the barbell when stepping up, and lots of tension through your core the entire time. This will all help with a strong leg drive for these Step Ups. Each round of 12 alternating reps is 6 per leg and should take 0:45-1:15. You can also lower your Step Up height or weight to stay within this time.
Stay moving during the Box Jump to stay under 0:45-1:00 for 12 reps. Focus on explosive hips to get your feet clear and on top of the box. And to avoid shallow jumps that land you in a squat, push hard through your feet, knees and hips to get airborne. These don’t have to be super fast, just keep yourself moving, or adjust the height as needed to get this done.