Box Step Overs

May 21, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

Metcon

Metcon (Time)

6 Rounds:

12 Lateral Box Step Overs (24/20″)

12 Hand Release Push-ups

(RX+) KB or DB Lateral Step Overs (around 53/35lbs)
If you do not have a box sub the box for 12 DB or KB Lateral Squats.

Video for Goblet Lateral Squats: https://www.youtube.com/watch?v=sdIfegqF8wo

Strength

Deadlift (5 x 5 @ the same weight)

(20 Minutes)

Build in weight to a moderate load (3-5 sets). Then, complete 5 sets of 5 Reps at the same weight.

(Rest 2:00 between working sets)

If you do not have enough load increase the rep ranges to 10-15 reps and look at each working set as a max rep blowout (WITH GOOD FORM)

Good Mornings (4 x 10 @ the same load)

(20 minutes)

Build in weight to a moderate load (2-3 sets). Then, complete 4 sets of 10 reps at the same weight.

Options:

Barbell Good Mornings

Front Rack Single Dumbbell Good Mornings

Backpack Front Rack Good Mornings