For time:
400-meter run
Then,
5 rounds of:
10 toes-to-bars
10 box jump-overs
Then,
400-meter run
♀ 24-inch box
♂ 30-inch box
Post times to comments.
Scaling:
Today’s workout challenges you to push the pace on each run and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first run hard and then get ready to find your hip flexors. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last run, give it everything you have left.
Intermediate option:
For time:
400-meter run
Then,
5 rounds of:
10 knees-to-chests
10 box jump-overs
Then,
400-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
For time:
200-meter run
Then,
5 rounds of:
10 hanging knee raises
10 box step-overs
Then,
200-meter run
♀ 12-inch box
♂ 20-inch box
Coaching cues:
During the box jump-overs, land low on the top of the box. Then begin to pivot on top of the box and step down. This pivot sets you up to face the box as you step down and go right into your next jump.
Resources:
Running Position Drill
The Kipping Toes-to-Bar
Box Jump-Over Variations | CrossFit Movement Demo
Box Step-Over | CrossFit Movement Demo
Kipping Hanging Knee Raise | CrossFit Movement Demo
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