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Components

Max height box jump

Metcon

Settings

Workout

Thursday, May 5th 2022

A. General
Amrap 5minutes
30sec Row/Bike/Ski
7/7 Single leg RDL
5/5 Seated DB press

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY

C. Activation
5 sets
12 Banded pull throughs*
30sec Machine @hard
Rest 1 min
*https://youtu.be/a8f-c31u2GA

Plyometry

Max height box jump (Distance)

A: Metcon (Distance)

Kneeling jump to box jump
1RM

TC: 8 mins
Score: Box height

Scaling options
Beginner
Max box jump

Intermediate
As written

Metcon

B1: Metcon (No Measure)

EMOM 10minutes
Alternate between:
- 12/9 Cal Row, Bike, or Ski
- 20 KB swings 24/16kg

B2: Metcon (Time)

At the 10 minute mark
5 rounds for time
12/9 Cal Row
20 KB swings 24/16kg

TC:10 min
Score: Time

Scaling options
Beginner
9/6 Cal Row
15 RKB swings @ moderate

Intermediate
- 12/9 Cal Row
- 15 KB swings 24/16kg

Extra Accessory

Metcon (Weight)

4 sets
10/10 Single arm DB Row on Bench @mod
rest as needed

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, May 05, 2022

Male Clients

Female Clients

Ashley
Lankford

5:30 AM CrossFit

0.91 meters

Monica
Elizondo

6:30 PM CrossFit

0.7 meters