Angela absolutely demo’s the box jumps. Way to make it look easy.
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Notes, tools, articles and ephemera:
- Ever wonder where working with max loads for low reps came from in the current era?
- Wall Ball demonstration from the Catalyst Athletics site.
- The CrossFit main site FAQ page is chock full of information.
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15 box jumps – 20"
15 wall balls – 20#
Going for relative intensity, all sets unbroken.
400 M run
30 box jumps 20"
30 wall ball 10#
100 du's,50 tire slams, 20 tire flips, 15 HSPU's, 10 dh pull ups, 5 box jumps.
26:49 Rx(26" box)
500 mtr row- 1:38 PR
21 ring dips (7,7,5-2)
21 Bar dips (7,7,7)
Wall ball video shows ball tucked under chin. This is certainly a bit tougher and uses more ROM than holding it higher. Using the method shown in video leads to more arc in the toss. Holding it high allows you to get under it during the catch/toss thus shortening the ball's path and cylce time. I would use what works best for you and make sure to emphasize good squat mechanics and accuracy. Hit the target!
24:44 Rx (26"box jump)
about half of the jumps were steps, kept pushing to redline on the jumps and having to back off to maintain metcon.
29:48 RX. Great times for you guys. Next time I will try to incorporate the steps. 26" box is tough.
Stepping up to a 24 or 26" box is not going to speed things up for us as we are shorter. However it may conserve a bit of energy. Dont worry about the time! Focus on keeping moving and completing sets. Ideally the workout should flow without pause. I like to keep a steady pace and open it up on the back end. Whatever you do just dont stop for too long.
35:09 RX 26 inch box…..
thanks for letting me finish Dan. This was more a mental game than other work outs.
Thinking about scaling for relative ability. Going to read up on this and see what i can implement. Thanks for the suggestion Dom.
You sure do like to open up on the back end. yeesh. open a window.
WOOPS! DID I FART?
*20 box jumps- 24in
*20 wall balls- 20lbs
Total time- 26:45. Next time will scale to 15 reps for unbroken sets
1st round 400m/20" x 30/10lbs x30
2nd round 400m/20" x 30/10lbs x 20
3rd – 5th round 400m/20" x 20/10lbs x 20
Did Kelley on Tues.
Rx'd and 26" box 30:13