Warmup:
1:00 Row
5 one-arm DB deadlifts per side
5 one-arm DB Hang High Pulls
10 Box Step Ups
1:00 Row
8 Alt DB Snatch
5 Box Jumps
S/S/S:
10 Min to set Max Height – Box Jump
Video courtesy of CrossFit St Kilda.
Let’s start Wednesday off with a little fun! Taking a little chunk of time to try something like a max height box jump should be taken as a fun time. Don’t get overly serious during this. Just loosen up, and let the body get some jumping going! Obviously, be careful, but there isn’t any money on the line. If you don’t beat a previous best the world won’t end. Enjoy the experience and camaraderie with those in class.
WOD:
4 Rounds for Time:
20/15 Cal Row
15 Box Jumps (24”/20”)
10 One-arm DB Snatch, right arm (50/35)
10 One-arm DB Snatch, left arm (50/35)
Time Cap: 25 Min
Video courtesy of Functional Bodybuilding.
The kicker on today’s WOD will be doing all 10 reps of the DB Snatch on one arm before moving on to the other arm. We’re so used to alternating arms each rep (which is a good thing), but today, hitting all 10 on one side is meant to put you under a little extra fatigue on that one side and see if you can maintain control.
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Joint Strike CrossFit 