Warmup:
200M jog
10 Bow 2 Bends
10 KB deadlifts
10 Scorpions
10 Scap Push Ups (see video below, courtesy of The Active Life)
10 Box Step Ups
10 KB Russian Swings
5 Box Step Overs
WOD:
4 Rounds For Time:
40 Am. KB Swings (55/35)
40 Box Jump Overs (24″/20″)
40 Hand Release Push-ups
400M Run
Time Cap: 36 Min
Video courtesy of WOD Star.
This one is a bit of a grinder, for sure! Keep that slight bend in your arms during the KB swings and extend them fully only at the tops and bottom of the movement to make the rep rate a bit faster. On the Box Jump overs, since you do not have to stand all the way up when on the box, stay low so you can step off the box almost in a partial squat. On the Hand-Release Push-ups, as long as there is air under your hands when you are at the bottom, we’re good. And maintain a good pace on the run. Try to pick that pace up on the last 400M.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Box height -> 20/16 -> as needed (ELITE: 30/24)
Hand Rel Push Ups -> Bench Push Ups
Run -> 500M row
Joint Strike CrossFit 