Warmup:
50 Single Unders
10 Box Step ups
25 R-Leg SUs
25 L-Leg SUs
30 Alternating SUs
6 Box Jumps
25 Double Unders or 5 attempts
Super Squat Hip Sequence – Video courtesy of Mobility WOD
WOD:
EMOM 24:
Min 1 – 10 Box Jumps (24/20)
Min 2 – 20 Med Ball Jumping Squats (20/14)
Min 3 – 40 Double Unders
Video courtesy of All Kine CrossFit. Demo of the Med Ball Jump Squat. Today is all about hip extension. The box jumps will teach you to explode to reach a desired height. The Med Ball Jump Squats teach explosion under a load. Finally, the Double unders are perfect for hip extension efficiency as the time you need to open the hips is high in every set. Better hip explosion we learn the better every movement we do in CrossFit becomes.
Scaling Options:
Box height -> 20/16 -> as needed
Med ball weight -> 14/10 -> as needed
DUs -> scale to # of DUs you can make in 45 seconds ->100 Single Unders
