A great video of Boxer/ Trainer Ross Enamait from Rosstraining.com.
Try a few of these exercises if you can
SWOD: Max Height Box Jump, 1 RM
Start at a box jump you know you can jump on to, and then begin adding height until you reach your max.
Metcon: "Angie"
For Time:
-100 Pull ups
-100 Push ups
-100 Sit ups
-100 Squats
Complete all reps of each exercise before moving to the next. Work on accuracy of movement for this workout. Your first rep of each exercise should look exactly like your last rep, albeit a bit slower due to fatigue. If you cannot do an exercise as prescribed, then try to use the most difficult variation of scaling as possible with an eye towards a goal of doing all workouts as written.
Post heights and times to comments.
SWOD: Max Box Jump - 22" Fell trying 24, "OlD MAN CAN'T JUMP!
ReplyDeleteME TCON:
100 Ring Pullups
100 Box Pushups
100 Abmat Situps
100 Box Sqwuats 26:48
A killer workout, Dave left with symptoms of "Food Poisoning"
footbal total: 1085
ReplyDeletePC: 205 (pr)
Sq: 355 (PR)
BP: 190
DL: 355
Great job on "Angie", morning crew!
ReplyDeleteI did the CrossFit Football Total as well:
Power Clean: 285
Back Squat: 435
Bench Press: 350
Deadlift: 495
Total: 1565
SWOD: 28" Box Jump
ReplyDeleteMetcon: 25:04 (pullups assisted w/band)
Busted up my shin pretty good on the 30" attempt and was too scared to go any further..box jumps are more mental than anything. Once you get psyched out forgetta bout it!
CrossFit Football Total:
ReplyDeletePower Clean: 275
Back Squat: 435
Bench Press: 330
Deadlift: 495
Total: 1535
SWOD: 30" Box Jump
ReplyDeleteMetcon: 29:40
100 Pull Ups-band
100 Push Ups-35 & 10 lb weights (i think)
100 Sit Ups
100 Squats
I am really trying to focus on my form which is why my rounds have been taking a little longer lately.
Well, there weren't any weights in my hotel room here in spain so I improvised.
ReplyDeleteJump rope for 7 rounds of 2 min on/1 off. (I'm so glad I bought that jump rope, fits perfect in my backpack)
I did the 7 and 7's from last week, but changed it up for lack of a wall ball. So I did 7 air squats and 7 pushups for AMRAP in 7 mins for a total of 13 rounds. Thankfully our next stop in Iraq has a gym so I'll be at it again tomorrow!
Box Jump: 34" pr
ReplyDeleteMetcon: as rx'd all kipping pullups
22:09...yikes,monday fun time:)
Box Jump: 35"
ReplyDeleteMetcon: time?....finished it!
Box Jump: 42'' pr
ReplyDeleteMetcon : 33:08 subbed pullups with ring pullups, other than that did rx'ed
Box jump: 34"
ReplyDeleteMetcon: 22:40 w/ring rows
Box Jump 36"
ReplyDeleteMetcon: 31:?? band pull-ups
Box J. 37"
ReplyDeleteMetCon Timer malfunction but who cares
I finished
Chris
ReplyDeleteMax Box Jump: 44 3/4"
Metcon: Time (?)
Becky
Max Box Jump: 33 1/4"
Metcon: (?)