WOD
 | Thu, Mar 12 |  |
 | Fri, Mar 13, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 Coach BToday’s workout is a sprinty, lower-body push to upper-body pull, complementary couplet of box jumps and a rope climb. This workout is only 8:00 so your intention should be to scale appropriately to keep moving continuously and fast. |
| CrossFit 20260312 | Max Height Box Jump |
CrossFit 20260312(Rounds) WARM-UP: 200m walk :30 casual skips (recovery pace) :15 high skips (for height) :30 casual skips :15 long skips (for length) :30 casual skips :15 bunny hops (both feet) :30 single leg balance (right) :15 bunny hops (both feet) :30 single leg balance (left) :15 tuck jumps :30 calf stretch (alternate) :15 squat jumps (absorb landing) :30 walking leg cradle stretch (alternating) :30 walking quad stretch (alternating) Partner 1 | :30 rope straight arm hang Partner 2 | :30 hollow hold with knees tucked Switch Partner 1 | :30 rope pull-ups Partner 2 | :30 slow V-ups Switch Partner 1 | :30 rope hanging knees to chest Partner 2 | :30 rest Switch WOD MOVEMENT REVIEW & WARM-UP: On a 6:00 clock: Build to a max-height box jump WOD: AMRAP x 8mins Rx: STIMULUS 7-12+ rounds 8 box jumps (20/24 in) 1 rope climb MODIFICATIONS: -Box jumps, modify height then movement, e.g., step-ups -Rope climbs, modify height then movement, e.g., rope lowers, ring rows STIMULUS NOTES: Aim for 7-12+ rounds; pushing 14 for advanced athletes Box jumps in :20-:40 Rope climb in under :40, including rest and transitions Complimentary movements, low-volume rep schemes, and short time domain to maximize intensity STRETCHING: :30 child’s pose :30 calf stretch :30 scorpion stretch :30 calf stretch (on the box) :30 standing quad stretch :30 forearm stretch (box or floor)
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Gymnastics
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