Jump Around

Charter Oak CrossFit – CrossFit

Movement Prep

Prehab – 2 sets: no rest between

Waiter Squat x 5 per arm – light weight, resist twisting

Penguin Claps x 20 reps

Burpee Broad Jump x 3 reps

A: Front Squat (2 x 6-8 reps *65% or RPE 6/7)

*warm up sets before working sets start, rest 30secs -1 min between warm ups

Bar x 5

40% x 5

60% x 3

B: Box Jumps (3 sets x 4 reps )

*box jump to power position (hips above parallel), select box height based on your ability to maintain this position at top for all reps

*scale as needed with different height boxes, or plates stacked up

*Rest 1:30m between sets

C: Metcon (Time)

3 RDS For Time:

50 Double Unders

14 Toes to Bar

10 Hang Power Clean (135/95#)
*Moderate intensity if feeling good, if not feeling well recovered then do for quality reps and movement at moderate to low intensity.


1-2 sets

Couch stretch x 20 secs per side

Foot Drills

Foam roll any stiff or tight areas

Leave a Reply

Your email address will not be published. Required fields are marked *