10/19/2020

Strength:

ON A 12:00 RUNNING CLOCK...

Find a Max Height Box Jump* *Max one step into Jump. Step or climb down mandatory. (Score is Height)

WOD:

AMRAP x 15 MINUTES

9 Box Jump Overs (24/20)

6 Push Press RX (115/75) CFC1 (75/55) CFC2 (65/45) M (45/35)

200m Run (Score is Rounds + Reps)

SCALING *Reps, Loading, Volume*… Volume is not aggressive today but reps should be unbroken. Push Press -- Scale load to be completed unbroken. Box Jumps -- Scale height in for athletes to keep moving. Run -- Scale distance on the run for athletes to complete in 1:00-1:10. Very deconditioned athletes can sub for a light 1:00 Bike or 1:00 walking rest.

*Movement Adjustments*... Box Jump Overs -- Sub for Step-Overs or Step-Ups if the athlete cannot jump. Split Squat or Walking Lunges are also great options today! Push Press -- A DB Push Press is a solid modification if the athlete cannot hold the barbell in the front rack. Sub for DB Floor Press if the athlete cannot go overhead. Run -- Modify athletes to a15/12 Cal Bike or 250m Row. (Distance should be scaled for athletes to complete in a minute).