Tag Archive: box jump

Barbell Strength
Back squat:  3-3-3-ME @ 60-70-75-85% of 1RM (four sets of 3, last set is for max reps)
Then … EMOM for 10 minutes, 4 reps @ 60% dynamic effort.

Gymnastic Strength:
L-sit & back lever hold
Pull-up and ring row practice

3 rounds for time:
400m run
20 hand release push-ups
20 shoulder-to-overheads (115/75) View full article »

21-15-9 reps of:

Power Snatch, 115/80 lbs


Box Jump, 20/14 in


Rest 5 minutes, then


For Time:

80 wall ball shots

800 meter run

(scale both WODs, as needed, for safety and proper form)


Five 3-minute rounds of:

185/125-lb.* front squats, 10 reps

10 box jumps, 36/28-in.* box

Row for max calories

Rest 3 minutes between rounds.

taken from CF mainsite

*Intermediate Scale: use 155/105lb front squats, 30/24-in. box

*Beginner Scale: use 95/65-lb. front squats, 20/14-in. box


Short intervals– 6 x 200m with :60 rest
WOD– 10 round alternating bottom Tabata Squat followed by 1 mile run

WOD– 15 minute AMRAP
10 box jumps (24/20″)
14 kettlebell clean and jerks (53/35)
20 double-uners

20 Cal Row
5 Single Arm Overhead Squat each arm
10 Russian Kettlebell Swings, moderate weight


100’ Farmer Carry, 70/53 lbs each Hand
5 Box Jumps, 40/30”

Farmer Carry should be a weight you can handle unbroken the whole time.
Box Jumps should be high but doable at consistent rate.

3 Rounds:
500m Row
12 BW Deadlifts
21 Box Jumps (20″)