3 rounds for time of:
21 front squats
15 box jumps
9 strict handstand push-ups
♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box
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Stimulus and Strategy:
Today’s workout is a short-to-moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for all 21 reps. This shouldn’t be easy, but it also shouldn’t be extremely hard. It should be a grind. After the front squats, be careful on your first box jump. Plan to jump a little higher than you think you need to. For the handstand push-ups, choose an option that allows you to complete your reps in 1 minute or less.
Scaling:
Reduce the loading of the barbell and the height of the box.
Maintain the stimulus of the jump unless you have an injury or limitation, in which case you can switch to a step-up. For the handstand push-ups, consider performing dumbbell shoulder presses, or pike push-ups.
In case of injury or limitation, perform your squats to a target or perform air squats. For the box jumps, reduce the height and perform step-ups or 30 seconds on the bike. For the handstand push-ups, consider a single dumbbell shoulder press or push-ups from the knees.
Intermediate option:
3 rounds for time of:
21 front squats
15 box jumps
9 dumbbell shoulder presses
♀ 75-lb barbell, 35-lb dumbbells, and 20-inch box
♂ 115-lb barbell, 50-lb dumbbells, and 24-inch box
Beginner option:
3 rounds for time of:
15 front squats
12 box step-ups
5 dumbbell shoulder presses
♀ 35-lb barbell, 15-lb dumbbells, and 12-inch box
♂ 45-lb barbell, 20-lb dumbbells, and 20-inch box
Coaching cues:
When you are front squatting, find a spot on the wall above your natural gaze. This spot is where you want to drive your elbows throughout each of your reps.
Resources:
The Front Squat
The Box Jump
The Strict Handstand Push-Up
The Box Step-Up
The Dumbbell (Shoulder) Press
Handstand Push-Up Variations
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