Warmup:

200M jog

10 Box Step ups

5 tuck jumps

5 MB squats

5 MB thrusters

5 wall ball shots

5 Box Jumps

S/S/S:

10 Min to work up to max height Box Jump

Video courtesy of Aspen CrossFit.

This video was from 15 years ago.  Pretty sure some of these kids went on to become Games athletes. And just like they did back then, let’s have a little fun for the first 10 minutes of class today and see how high we can get on box jumps!  Make smart increases in height as you feel comfortable and see if you can surprise yourself!

WOD:

5 Rounds for Reps:

As many Box Jumps (24/20) as possible in 1 minute

Rest 30 seconds

As many Wall Balls (20/14) as possible in 1 minute

Rest 30 seconds

Score = total reps

Videos courtesy of Artis Strength and Misfit Athletics, respectively.

Best way to hit consistent, big scores today?  Stay smooth.  On the box jumps, use the step downs as the recovery between reps, meaning as soon as my second foot is back on the ground, I should be initiating the next jump. On the wall balls, try to not leave your arms up the whole time.  Drop them as the ball is going up towards the target and bring them back up prior to the ball hitting you in the face.

Scaling Options:

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

MB weight -> 14/10 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min