Tag Archives: Box Jumps

Front Squats then Thrusters T2B and Box Jumps

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Inspired by the CF Invictus WOD from Nov 30, 2018.

Front Squats

  • Set 1 – 5 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%
  • Set 6 – 1.1.1.1 rep @ 100% +

Rest 2 minutes between rounds. In the last round rest as needed between reps. 

Then AMRAP in 12 minutes of

  • 12 x Thrusters @ 80lbs
  • 12 x Toes to Bar
  • 12 x Box Jump Overs

Results:  Front Squats at 130-155-170-185-200 / 205-210-215-220lbs/100kg (new 1RM!! 🙂  ).   Metcon – a very hard 4 rounds plus 11 reps.

Power Cleans, BJs then Toes to Bar and Handstand Hold

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This one is inspired by a WOD from CF New England.

For time

  • 10-9-8-7-6-5-4-3-2-1 x Power Cleans @ 110lbs

Between each round do

  • 15 x Box Jumps
  • 21 x Double Unders

Then 3 rounds of

  • 3 – 5 x Weighted Toes to Bar
  • Rest 15 Seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

Results:  Metcon 22:51.  Thinking back, 150 box jumps and 210 double unders is a lot…

Snatches and Box Jumps

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Every 2 minutes for 16 minutes

  • 1 x Snatch Liftoff
  • 1 x Hang Snatch
  • 1 x Power Snatch

EMOM for as long as you can complete the reps within the minute

  • Min 1 – 1 x Box Jump + 4 x Alternating Dumbbell Snatch (2 per Hand) @ 20kg
  • Min 2 – 2 x Box Jump + 4 x Alt. Dumbbell Snatch
  • Min 3 – 3 x Box Jump + 4 x Alt. Dumbbell Snatch
  • etc.

Results:  For the Snatches 65-75-80-95-100-100-100-100lbs.  Metcon finished 14 rounds plus 15 reps.

Dips and Pistols then Overhead Squats and Box Jumps

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5 rounds

  • 3-5 x Weighted Dips
  • Rest 30 seconds
  • 3 x Pistol Squats per Leg
  • Rest 60 seconds

Then 3 rounds of Overhead Squats

  • 10 x @ Air/PVC
  • 5 x @ 45lbs
  • 3 x @ 65lbs
  • 1 x @ 75lbs

Then for time 21-15-9 of (Crossfit Mainsite WOD from Nov 18, 2018).

  • Overhead Squats @ 45lbs/Empty Bar
  • Box Jumps

Results:  For the Weighted Dips did rounds 1-3 with 30lbs, 4-5 @ 45lbs.  Metcon in 5:06.

Push Press, T2B and BJ Overs

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Inspired by CF New England

Take 15 minutes and work up to a heavy

  • 10 x Push Press

Then AMRAP in 14 minutes

  • 2 x Push Press
  • 2 x Toes to Bar
  • 2 x Box Jump Overs
  • 4 x Push Press
  • 4 x Toes to Bar
  • 4 x Box Jump Overs
  • etc. adding 2 reps until time is up

Results:  For the Push Press worked up to 115lbs (65-80-95-110-115). For the metcon completed the round of 16 plus 22 reps.