Warmup:
:30 Jump Rope
8 Box Step ups
Heel2Toe 30’
High Knees 30’
10 Empty bar elbow rotations ea side
Side shuffle 30’ and back
A-Skip 30’ *
B-Skip 30’ *
10 Kickers per side
:30 Jump Rope
8 Box Step Overs
Super Squat Hip Sequence*
Videos courtesy of Runify and Mobility WOD, respectively.
S/S/S:
Front Squat
3X5
Add weight ea set
Video courtesy of CrossFit HQ.
Second time hitting our Front Squat this cycle. Think of not only working on getting stronger on the Front Squat, but getting more comfortable at the bottom of a Front Squat so the next time you catch a heavy Clean you’ll have a better shot of coming out of the hole successfully.
WOD:
For Time:
600M Run
20 Dual DB Step-Overs (35/25) – 20″ Box
120 Double Unders
20 Dual DB Step-Overs
600M Run
Video courtesy of OPEX Fitness.
Little mini-chipper to get your Thursday off and running! The DB Box Step overs, you don’t need to lock out your knees and hips when on top of the box. Just get in, get on, get off, get out.
Scaling Options:
Run -> 750/675M Row
DB weight -> 25/15 -> as needed (ELITE: 50/35)
Box height -> 16” -> as needed (ELITE: 24”)
Dubs -> 240 Single Unders
Joint Strike CrossFit 