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Posted by on Feb 4, 2014 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Rant, Recovery, Strength Training, WOD

If There’s Another Box Jump Workout

If There’s Another Box Jump Workout

Yesterday was actually a more “normal” day given my recent attempts to kill myself with training volume. Both PM Metcons were under 20 minutes, and the strength work was not 200 wall balls for time. These were both good things. The unfortunate part is that the first AMRAP was one that I hate with every fiber of my being. If you don’t recognize it, it’s 13.2 from last years open, and it was by far my worst workout of that Open, and now ever since. I’ve practiced it 5 or so times since the open, step ups, box jumps, drop the push press, hold the bar, every iteration I can think of. The reason I hate it, is that whatever I’m supposed to be getting better at, I’m not. So I’ve decided now, 3 weeks out from the open give or take, if theres another high-rep box jump workout, I’m just going to derp my way through it and hope I can hold on.



Airdyne 60:60 (work:rest) x 20 sets, record calories per set
23’s and 24’s

A1: EMOM 3 Front Squats, increase 20 lbs each set until 3 rep failure, start at 60% of predicted 3RM 245, 265×1
B1: EMOM 6 min: 6 Snatches Touch and Go at 55% 115

AMRAP 10 min:
5 Shoulder to Overhead (115#)
10 Deadlift
15 Box Jumps (24″)

rest 20 min:

AMRAP 10 min:
30 Double Unders
15 Power Snatches (75#)

rest 10 min:

30 Turkish Getups, slow and smooth

I’m guessing the 40 minutes of Airdyne, and EMOM front squats didn’t help my box jump efficiency, but I won’t make excuses, those are too easy.

It’s going to be interesting coming at Open workouts feeling fresh, I can’t remember the last time I approached a workout and everything felt good going into it. I’m a bit afraid that I’m not going to have any idea how to pace it, or what my true capacity is because I’m always so beat up. I guess thats the game we play.

Still alive so far, worst of the week yet to come.

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