CrossFit Magnolia – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 m together, throwing a Med Ball back and forth.

P1: 30 sec. of 3-point Shuttle (touch ground at each side of Shuttle)

P2: MB Ground-to-shoulder reps

Switch

3 rounds each

P1: 1 min. of 1 x Shuttle + 5 Jumping Air Squats (after each 20 m, they perform the Jumping Air Squats)

P2: MB Slam-ball reps

Switch

2 rounds each

P1: 90 sec. of 2 Shuttles + 1 x 20-m Bear Crawl

P2: Crab Walk Hold with MB in groin area (rest quickly if needed)

Switch

1 round each

(10-15 min.) Project Double-unders – Session #8

Decreasing Rest

Double-unders: 5 x 70% of DU PR

* 45 sec. between each set

Double-under attempts: 5 x 70% of DU performed in 1 min. For example, if my total was 20 for the minute, then for each set I would perform 14 reps as quickly as possible.

* 45 sec. between each set

Alternate Foot Step: 5 x 75% of New 4 Alternate Foot Step and 4 Single-unders PR

* 45 sec. between each set

* Prep with:

1 min. working on Power Jumps, then perform 100 4 Alternate Foot Step and 4 Single-unders with Jump Rope

Workout Prep

Warm-up (No Measure)

With their workout Box height and DB, perform:

10 Stationary Step-ups (each side)

10 Lateral Stationary Step-ups (each side)

10 Box Jumps (use modification here)

10 Air Squats + Jumping Air Squats

10 DB Back Squats + 10 DB Jumping Back Squats

Metcon (Time)

10 x 3-point Shuttle Runs (20 m)

20 Box Jumps (24/20 in.)

10 Jumping DB Back Squats (50/35 lb.)

5 rounds

* Project Double-unders
Partially Loaded

10 x 3-point Shuttle Runs (20 m)

20 Object Jumps or Jump-overs

10 Jumping DB Back Squats (50/35 lb.)

5 rounds

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