CrossFit TTG – CrossFit
Box Step Ups*
R2: Box Jumps
R3: Box Jump Overs
A: Paused Front Squat (Every 3 Minutes for 15 Minutes, 3 Pause FS)
Rest: As Prescribed
Coach Focus: Sitting straight down with the horse remaining vertical while achieving full ROM.
A: Metcon (Time)
For Time (9 Minute Cap)
30 Box Jump Over 24/20″
8 Double DB Box Step Overs 50s/35s
20 Box Jump Over 24/20″
16 Double DB Box Step Overs 50s/35s
10 Box Jump Over 24/20″
24 Double DB Box Step Overs 50s/35s
Feel: Muscular Overload
Target Score: 6-9 Minutes
Firebreather Score: Sub-6 Minutes
– Box Jump Over: Box height must allow for fast reps.
– DB Box Step Over: DBs Should allow athletes to do at least the first set unbroken.
Coach Focus: Today’s workout is very gritty and we should be working with athletes to find a difficulty level that makes them work but does not stalemate them. Push your athletes to hang onto the DBs longer than they want to on the step overs.
Additional Notes/Resources: Lateral DB Box Step Over How To
SCOR: Metcon (Time)
For time (18 Cap)
30- Box Jump Over
12- Revers Goblet Lunges
20- Box Jump Overs
24- Reverse Goblet Lunges
10-Box Jump over
36- Reverse Goblet Lunges