Tag Archives: Box Jumps

Back Squats then Box Jumps, T2B, Sandbag Thrusters and Dips

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Not for time do five rounds of

  • 5 x Back Squats

For time do

  • 50 x Box Jumps
  • 25 x Toes to Bar
  • 50 x Sandbag Thrusters
  • 25 x Dips
  • 50 x Sandbag Thrusters
  • 25 x Toes to Bar
  • 50 x Box Jumps

Results:  Back Squats, finished with 5 x 185lbs.  For the metcon, compare to July 27, 2014 workout when the result was 20:30…  This time 17:30.  Differences were that I substituted Thrusters for Wall Balls and Dips for Ring Dips.

T2B, Deadlifts and Box Jumps, then Thrusters, Pullups and Kettlebell Swings

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Not for time do five sets of

  • 5-6 x Strict Toes to Bar

Then do four sets of

  • 8 x Deadlifts @ 185lbs/84kg
  • Rest 30 seconds
  • 12 x Box Jumps
  • Rest 2 minutes

AMRAP in 6 minutes of

  • 3 x Thrusters @ 110lbs/50kg
  • 6 x Pullups
  • 12 x Kettlebell Swings

Results:  For the AMRAP did 4 rounds plus 13 reps.

Toes to Bar and Deadlifts then Box Jumps, Kettlebell Swings and Push Press

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EMOM for 10 minutes do

  • Even minute: 5 x Strict Toes to Bar
  • Odd minute: 5 x Single Leg Deadlifts @ 24kg (per leg)

Then AMRAP in 18 minutes of

  • 21 x Kettlebell Swings @ 24kg
  • 15 x Box Jumps
  • 9 x Push Press @ 110lbs/50kg

Results:  If the first part is too lame do 6-8 of each.  For the metcon exactly 6 rounds (was not lame 🙂 )

C&J then Two 8 Minute AMRAPS

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Take 15 – 20 minutes and work up to a heavy Clean and Jerk.

Part A – Complete as many rounds and reps as possible in 8 minutes of:

  • 40 x Double-Unders
  • 20 x Hand-Release Push-Ups
  • 10 x Pull-Ups

Rest 4 minutes, and then…

Part B – Complete as many rounds and reps as possible in 8 minutes of:

  • 20 x Box Jumps (24″/20″)
  • 15 x Toes to Bar
  • 10 x Ring Dips

Results:  For the C&J got up to 150lbs (68kg).  Part A did 3 rounds plus 48 reps.  Part B did 2 rounds and 25 reps.

Handstand Hold and L-Sit then Dumbbell Snatches, Pullups and Front Squats

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Every 90 seconds for 15 minutes (5 rounds of each)

  • First 90 seconds – 30 Second Handstand Hold
  • Second 90 seconds – 30 Second L-Sit (accumulated)

Then AMRAP in 3 minutes (taken for Crossfit Invictus)

  • 10 x Dumbbell Snatches (total) @ 20kg
  • 10 x Box Jump Overs
  • 5 x Strict Pullups
  • Rest 3 minutes and repeat for 3 rounds starting the next round where you ended on the last

Results: For the AMRAP did 5 rounds plus 3 snatches.