Warm Up
5 Minute Row/Bike
Then...
-10 Good Mornings
-10 Box Step Ups
-10 Walking Lunges
WOD:
5 Rounds For Time:
-20 Box Jumps Overs
-20 Back Rack Step Ups
Rest 1 minute between rounds
Suggested Weight/Height:
Men: 75# Barbell / 20-24″ Box Women: 55# Barbell / 16-20″ Box
Score: Total Time
Goal: 14-20 Minutes
COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we’d love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. Choose a weight on the step ups that you think you can go unbroken for at least the first few rounds.
BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If
that height is too much for you – go lower! Make sure when you jump and when you land that the knees do not cave in!
CUSTOMIZATIONS
Adjust height
Jump Overs
Fast Up Air Squats
Eye Level KB/DB Swing
BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up – don’t allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups