Warmup:
10 box step ups
High knees 30’ and back
Butt kickers 30’ and back
Walking Samson stretch 30’
A-Skip 30’ and back*
B-Skip 30’ and back*
5 empty bar strict press
5 push press
5 push jerks
5 box jumps
Video courtesy of Runify
WOD:
For Time:
800M Run Buy-In, then…
4 Rounds:
12 Pull Ups
15 Push Jerk (135/95)
30 Box Jumps (24”/20”)
Then,…
800m Run Cash-Out
Video courtesy of CrossFit HQ.
Today is just some good ol’ fashioned grunt work! We begin and end the WOD with an 800M run (think stead on the first one, all-out on the last). The middle of the WOD is a fun 4-rounder that goes from a pulling bodyweight movement to a pushing barbell movement and finishes with some explosive jumping. Be efficient on cycling those push jerks!
Scaling Options:
Run -> 48/38 Cal Echo Bike each time
Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Bar weight -> 115/80 -> as needed (ELITE: 165/115)
Box height -> 20/16
Joint Strike CrossFit 