Warm Up:

400M run

Broad Jump 30’

10 Cherry Pickers

Spiderman lunge 30’

Inchworm 30’

Thoracic high fives x 5 per side

10 kip swings

KB practice

S/S/S:

10 Min to Find Max Height in Box Jump

Rest 5 Min before starting WOD

Video Courtesy of:cfskvideo

Who doesn’t love going for max height on the box jump?! BE safe. Take moderate jumps in height. And here’s something to think of. Going for max height box jump and doing a squat clean employ similar moves. You go from a very powerful hip extension to a very fast drop to the bottom of a squat (with the jump, the quicker you bring your feet up AFTER full extension, the quicker you can land on the box)

WOD:

16 Min AMRAP:

15 Kettlebell Swing (70/53)

10 HSPU

5 Chest2Bar Pull ups

As with other AMRAPS, the key is to keep yourself moving. Don’t come out of the gate too quick or you’ll be sucking wind early.

Scaling:

KB – As needed

HSPU –> 4 Wall Walks per set -> HS to slow negative (do 5 reps per set)

C2B –> Chin Above -> Jumping Pull Up

Cool Down:

Handstand Walk – 5 attempts @ max distance (if you can’t HS Walk, go for Max time unbroken in HS Hold)

10 min mobility work on Neck/T-spine

For those still new at HS walk, here is a good progression to try…

Part 2:

Video Courtesy of: Carl Paoli