Tag Archives: Box Jumps

Deadlifts, Box Jumps, Double Unders and Handstand Walk

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Every 3 minute for 9 minutes

  • 3 x Pause Deadlift (2 second pause below the knee) @ 80% of 3RM

Immediately followed by every 3 minutes for 6 minutes

  • 6 x Touch and Go Deadlifts @ 80% of 3RM

Then 2 round, rest as needed

  • 10 x High Box Jumps

Then for time

  • 3 x Dumbbell Deadlift @ 34kg per hand
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 6 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk
  • 9 x DB Deadlift
  • 100 x Double Unders
  • 3-4m Handstand Walk

Results: Used 110kg for the Deadlifts. Not sire about my form during the pause…. felt like my shoulders were slumping. Box Jumps around 90cm. Metcon 11:05. Suggest subs for the Handstand Walk… 6 x Plate Walks or 2 x Wall Walks.

DB Press and TRX Rows then Snatches, C&Js and Box Jumps

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15 minutes and work on Handstands.

Then 5 rounds of

  • 8 x Seated Dumbbell Press @ 16kg per hand
  • 8 x TRX Reverse Rows

Solo version of the CF New England WOD from March 30.

For time, with 1:1 work/rest ratio…

  • 20 x Power Snatch @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 20 x Clean and Jerk @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Power Snatch @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Clean and Jerk @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Power Snatch @ 95lbs/43kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Clean and Jerk @ 95lbs/43kg
  • 10 Box Jumps

Results: Metcon 30:52.

Back and Split Squats them Box Jumps

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3 rounds

  • 8 x Pause Back Squat @ 60% of 3RM (3 second pause)

Then 3 rounds of

  • 10 x Deficit Split Squats per Leg @ 16kg per hand

Then as fast as possible accumulate

  • 30 x Box Jumps @ 60cm/24inches

Results: Used 60kg for the Back Squat which was still too easy. Added an extra set @ 70kg and that was fine, so next time that will be the baseline, maybe a bit heavier. Box Jumps in about 2:12.