SKILL: Seated Box Jumps
- The goal today is to build explosive strength on the seated box jump as well for some build confidence with low rep higher box jumps. This is the perfect opportunity to try a higher box than normal.
(Bar Muscle Ups) (Chest to Bar) (Pull Ups)
- For those that have bar-muscle ups, this is a great opportunity to try to start linking them together, even if that means some failures through this EMOM. Other should take this opportunity to work chest to bar skills or strict pull-ups to gain strength.
- Still waiting on that elusive pull-up? Continue to build strength with barbell or dumbbell rows!!
METCON: Combining cardio, gymnastics and explosive strength in this short triplet today. Scale the run as needed to stay fast.
Seated BJ + BMU
EMOM x 10min
- 5 Seated Box Jumps (any height)
- 2 Bar Muscle Ups
Open – as written
Performance – 3 Chest to Bar
Fitness – Regular Box Jumps + 2-3 Strict Pull Ups
Scaled – Step Ups + Barbell or Dumbbell Rows
15 Toes to bar
15 Box Jumps 20/24
- 15min time cap
Open/Performance – as written
Fitness – 10 Toes to Bar + 10 Box Jumps
2-3 Rounds NOT FOR TIME
Sled Push Down (50ft) + Backwards Sled Pull (50 ft as heavy as possible)
1min Plank Hold (forearms)