Warm Up
Bike OR Row 5 Minutes
Then Crossover Symmetry Shoulder Activation
2 Rounds:
-10 Scap Pull Ups
-5 Strict Pull Ups
-10 Box Step Ups
-5 Goblet Squats with light DB/KB
WOD:
Every 2 Min for 12 Minutes (6 Total Rounds)
-10 Pull Ups
-10 Box Jump Overs Max Reps Front Squats
**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round
Suggested Weight: Men: 95-115# / 24″ Box Women: 65-75# / 20″ Box
Score: Total Front Squat Reps ONLY
Goal: 60-90 Reps
COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you’ll need to get 10-15 squats in each round. Choose a weight that you can go unbroken in that window.
PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than
shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.
CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups
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
Step Up Overs
BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!
Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.
CUSTOMIZATION
Go lighter
Plate Hug Squat