Public Whiteboard

Components

Max Height Box Jump

Metcon

Settings

Workout

Thursday, July 29th 2021

A. General
100 m run
25' samson stretch lunges
200 m run
25' Banded Monster Walk
https://youtu.be/8SSYSlpOqrM

B. Specific
3 sets
8/8 single leg glute bridges
5 Tuck Jumps*
3 Broad jumps*
https://youtu.be/96hGhN9_7_s

Power

A: Max Height Box Jump (Distance)

Max Height Box Jump

Score: Height of best box jump
TC: 10mins

Scaling options
Beginner
5 x 3 tall box jumps
*Goal is to increase the height to one that they've never completed before.

Intermediate
As written

COMP
As written

A: Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

B: Metcon (Time)

5 rounds for time
20 Box jumps @24/20"
20 Wall balls @20/14lbs
20 Alternating DB snatch @50/35lbs

KG: 9/7 & 22.5/15
Score: Time
TC: 20mins

Scaling options
Beginner
5 rounds for time
20 Box jumps @low
20 Wall balls @light
20 Alternating DB snatch @light

Intermediate
5 rounds for time
20 Box jumps @24/20"
15-20 Wall balls @20/14lbs
20 Alternating DB snatch @35/25lbs

Extra Accessory

Metcon (No Measure)

Accessory / Extra
Cool down 3-4 minutes on bike or rower

Lower Body Flow