Warmup:

2X:

200M Jog w/med ball

10 Med ball deadlifts

10 Med Ball Squats

10 Box Step ups

3 consecutive broad jumps – See video below, courtesy of Tony Brutofsky

Then…

5 Scap Pull Ups

5 Beat Swings

5 Kip Swings

5 Strict Pull Ups or ring rows

S/S/S:

EMOM 10:

1 Broad Jump for max distance

Video courtesy of OTA.

We’ll start today working some good explosive movement technique with going for max distance on broad jumps.  Like max height box jumps, these are a great way to train that explosive hip extension that is all too important in just about all our lifting moves.  Work on the angle you jump at as well.  Don’t want it too high, but also don’t want to just go straight out.  Find that sweet spot.

WOD:

AMRAP 20:

20 Wall Balls (20/14)

200m Run

20 Box Jumps (24″/20″)

200m Run

20 Pull Ups

Video courtesy of CrossFit HQ.

Today’s WOD is all about finding smooth consistency in each movement.  Make it your goal to also do the wall balls either unbroken or with one pause in the middle.  Same with box jumps.  Don’t try to sprint through them, but stay at a consistent pace through all 20.

Scaling Options:

MB weight -> 14/10 -> as needed

Box height -> 20/16 -> as needed (ELITE: 30”/24”)

Pull Ups -> Banded Strict Pull Ups -> Toenail Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Run -> 250M row (ELITE: wear vest)

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Video courtesy of CrossFit Winter Park