10/21/2021

RX

For Time:

1,000/800m Row

25 Box Jumps (30/24”)

1,000/800m Row

50 Box Jumps (24/20”)

1,000/800m Row

75 Box Jumps (20/14”)

INTERMEDIATE

For Time:

800/600m Row

20 Box Step-ups (30/24”)

800/600m Row

35 Box Jumps (24/20”)

800/600m Row

50 Box Jumps (20/14”)

BEGINNER

For Time:

600/475m Row

20 Box Step-ups (20/14”)

600/475m Row

30 Box Jumps (20/14”)

600/475m Row

40 Box Step-ups (20/14”)

COOLDOWN

STRETCHING & CLEAN-UP | 3:00

Accumulate:

1:00 Calf Stretch / Side

1:00 Lacrosse Ball Roll / Foot

GYMNASTICS SKILL WORK | 10:00

3 Sets:

16 Knees-to-Elbows in Plank

16 Alternating Single-Leg Box Squats

• All athletes should squat to the 20” box.

• Encourage the fittest to add weight instead of adding range of

motion.

• Focus on helping athletes keep their knees out and heels down

during each squat.

MOVEMENT SCALING OPTIONS

Row | Distance to finish in <4:00, 2 x Distance Bike

Box Jumps | 20-35-50 Reps, Height, Step-ups