10 Box step ups
10 Alternating V-Ups
5 Inchworm Push Ups
6 Box Jumps
20 Shoulder taps in plank
3 Wall Walks
On Rig: Perform 5 reps of Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar (or as close to T2B as you can get)
10 Min set Broad Jump max distance
Video courtesy of Overtime Athletes.
One overlooked movement that can translate over to better performance in box jumps, power movements, body control movements, etc… is the broad jump. A movement that combines body control, hip power, accuracy, and flexibility can help make you a better overall athlete .
20 Min AMRAP:
10 Handstand Push Ups
20 Box Jumps (24″/20″)
Video courtesy of CrossFit HQ.
In today’s WOD, I would like to see your primary goal be to do each movement unbroken, or as close to unbroken as possible. If that means a few extra seconds of rest between movements, that’s fine. The point of today is pushing efficiency and movement threshold limits. The rep schemes are not impossible. Stay dialed in through the movement, then shake out, breathe in a few deep breaths before doing the same on the next movement.
HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (ELITE: Deficit HSPUs)
Toe2Bar -> Alt Single Leg Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise > Laying Toe2Rig
Box height -> 20/16 -> as needed (Elite: 30/24)