Box Jumps – Page 12 – Fitness Managed

Crossfit Open WOD 20.4 (scaled)

By cbroccoli | 01/11/2019 - 07:01 |01/11/2019 Heavy Weights, Long (< 20 min), M-W, Task Based, Triplet

This is the very close to the official scaled version of this WOD.

For time ( 20 minute time cap )

30 x Box Jumps
15 x Clean and Jerk @ 65lbs
30 x Box Jumps
15 x Clean and Jerk @ 95lbs
30 x Box Jumps
10 x Clean and Jerk @ 115lbs
30 x Box Step Ups @ 30lbs
10 x Clean and Jerk @ 135lbs
30 x Box Step Ups @ 30lbs
5 x Clean and Jerk @ 155lbs
30 x Box Step Ups @ 30lbs
5 x Clean and Jerk @ 185lbs

Results: Total 169 reps (ended at 9 x C&J @ 135lbs). Did all power cleans and push press. Tried one Squat Clean but with all the box jumps and step ups, my legs were not much help anymore. Didn’t need a full split jerk at 135lbs. The only difference with the published version of this WOD is that I used a 30lb sandbag for the Step Ups, the actual WOD uses a 20lb medicine ball.

Back Squats and Handstand Hold then Felix the Cat Hero WOD

By cbroccoli | 01/10/2019 - 08:22 |01/10/2019 Body Weight, Chipper, M-G, Task Based, Very Long (>20 min)

Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.

5 rounds

4 x Back Squat
Rest 30 seconds
30 second Handstand Hold
Rest 90 seconds

Then 6 rounds for time

9 x Burpees
9 x Box Jumps
9 x Strict Pullups
9 x Thrusters @ 75lbs
9 x Toes to Bar

Results: Back Squats: 135-155-175-195-200lbs. For the metcon 23:58 (22:38 last time).

Handstand Hold and V-Ups, then Bench Press and “Christine”

By cbroccoli | 09/08/2019 - 07:30 |09/08/2019 Body Weight, M-W, Medium (< 15 min), Task Based, Triplet

Every minute on the minute for 6 minutes (3 rounds)

Station 1 – 60 second Handstand Hold
Station 2 – 10 x V-Ups

Every 3 minutes for 9 minutes (3 rounds)

5 x Bench Press

Then “Chirstine”, 3 rounds for time of

Row 500m
12 x Bodyweight Deadlift
21 x Box Jumps

Results: Bench Press 165-185-190lbs. Could only manage 4 reps at 190). Christine 14:43 (4:06/5:07/5:30).

Row and Pullups then Front Squats and BJs followed by Dumbbell Snatch and HSPU

By cbroccoli | 23/05/2019 - 07:09 |23/05/2019 Couplet, Medium (< 15 min), Medium Weights, Task Based, W-G

For max Reps and Calories

Max Effort Strict Pullups
Rest 1 minute
8 x Row 30 seconds/Rest 30 seconds
Rest 1 minute
Max Effort Strict Pullups

Then every 3 minutes for 12 minutes

4 x Front Squat
8 x Box Jumps

Then for time, 3 rounds of (taken from 2019 Rogue Invitational “Snatch and Press” WOD)

20 x Dumbbell Snatch @ 21kg/46lbs (Rx is 100lbs)
9 x Handstand Pushup (Rx is with a 4″ deficit)

Results: For the first part 11 + 7 pullups, 35 calories. Front Squats at 115-135-155-170lbs. Metcon 8:11.

Plate Walks and Split Squats then Dips, Squat Cleans and Box Jumps

By cbroccoli | 09/05/2019 - 19:08 |09/05/2019 Body Weight, Medium (< 15 min), Task Based, Triplet, W-G-M

3 rounds of

5 x TRX Dumbbell Split Squats Left Leg
5 x TRX Dumbbell Split Squats Right Leg
5 x Plate Walks
Rest 60 seconds

Increase weight per round.

Then for time 21-15-9

Ring Dips
Dumbbell Squat Cleans @ 14kg
Box Jumps

Results: For the Split Squats 10-14-16kg per hand. Metcon 9:16.

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