200M jog

10 Box step ups

10 Push Ups

100M jog

8 box jumps

5 Cobra2Hip Snap(see video, courtesy of Invictus Fitness)

Kneeling Shoulder stretch on box (see video below, courtesy of train FTW ) – 30 sec



10 Min work on seated Box Jumps

Video and notes courtesy of CrossFit HQ.

Today, take the first 10 minutes working on seated box jumps.  As you’ll see on the video, for improving jumping, explosiveness and overall athleticism, Westside Barbell’s Shane Sweatt likes training from the seated or kneeling positions. During this CrossFit Powerlifting seminar at Integrated Fitness, a CrossFit box that does sport-specific training just outside Pittsburgh, Sweatt begins with seated box jumps. To properly execute the movement, the feet come up and are driven into the ground, the chest stays up, and the arms come back and forward. “Arms are very important in jumping,” Sweatt notes. Then it’s on to the kneeling jump, where the hips must fully extend before the legs come through.

“The farther you can extend your hips through, the more height that you’re gonna get on a kneeling jump,” Sweatt explains. Next, he has the group practice kneeling long jumps, box jumps with a barbell, kneeling cleans, kneeling snatches and even a kneeling split snatch. “It’s a way to get someone very athletic in movement—something fresh,” he says


18 Min AMRAP:

2 Burpee Box Jump Overs (24”/20”)

2 Burpee Jumping Pull Ups

4 Burpee Box Jump Overs (24”/20”)

4 Burpee Jumping Pull Ups


(Add 2 reps to each movement every round)

Video courtesy of The Active Traveler Network.  Demo of the Burpee to Jumping Pull Up.  Remember, you don’t have to kip into the pull up, just jump and get chin above the bar.  Also, with the Burpee Box Jump Overs, you don’t have to extend your hips at the top.  Just get over the box, as seen below (video courtesy of 202’s Third Fittest Woman, Kari Pearce).  In this ascending WOD, as the reps get high, break them into manageable chunks before taking a quick break.  This should help you move better through the WOD.


Scaling Options:

Box Height -> 20”/16”

Burpee Jumping Pull Ups -> Burpee+ Ring Row (do all burpees for a round, then do all ring rows for a round)


Cool Down:

Pigeon Pose on box – 2 Min per side


Kneeling shoulder stretch on box – 2 Min


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