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Box Jump

Sunday 030427

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Complete three rounds for time: Run 400 meters Deadlift bodyweight X 15 reps 24” Box Jump X 20 reps This workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally! … [Read more...] about Sunday 030427

Sunday 021229

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Five sets of Dips. Total the five sets. Then... Three rounds for time of: Snatch 1/3 body weight, 10 reps Powerclean 1/3 body weight, 10 reps 20 inch box jump, 15 reps … [Read more...] about Sunday 021229

Monday 021230

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Five rounds for time of: 25 Box jumps 15 Hang cleans Use as tall a box and as heavy a load as you can, e.g., how about 100% bodyweight and 30"? No resting until finished. … [Read more...] about Monday 021230

Monday 021021

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Three rounds for time of: 15 Muscle Snatch 20 inch Box jump, 15 reps 15 Back Extension Our best will: Snatch 2/3 body weight. Jump 26" box. Back extension/Glute-ham raise with 20 pound medicine ball. Complete three rounds in ten minutes. … [Read more...] about Monday 021021

Monday 021014

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Three rounds for time of: 20 inch Box jump, 25 reps 15 Power clean Rest 1 minute Fit: 20" box and 50% bodyweight powerclean Superfit: 26"; box and 75% bodyweight powerclean CrossFit: 32" box and 100% bodyweight powerclean … [Read more...] about Monday 021014

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