Complete 5-10 rounds of the workout.
Unbroken or 2 sets on KB swings.
Box jumps should be challenging, but athletes should be able to finish in 1:00 or less.
7 box jumps (36/30 in)
14 KB swings (70/53 kg)
7 box jumps (24/20 in)
14 KB swings (53/35 kg)
7 box jumps (20/18 in)
14 KB swings (35/18 kg)
50-ft. single KB front rack lunge
– Rest as needed between sets
:30 foam roll calves / side
:30 T-spine foam roll
WHITE BOARD BRIEF
Target rounds | 5-10 rounds
Today’s workout challenges your grip and ability to hang on. All too often we are presented with the same challenge in the CrossFit Open. How long can you hang on? Can you hang on for one more rep? Most of the time these are questions of mental fortitude. Let’s work on building some today!
For the majority of today’s workout, we want to be moving. So we should choose options that are challenging, but allow athletes to keep pushing.
The box jump height should be something a little out of your athletes’ comfort zones. Each jump should take a little extra focus and concentration. Athletes should not be able to rebound the box jumps.
The weight on the kettlebell swings should be moderate to heavy. We should feel like we are able to complete the swings unbroken or in two sets. If we are putting the KB down two or more times, it is too heavy.