Two weeks to Murph

 In Crossfit


CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker
Before class

Mini Met-Con 8 (No Measure)

2 rds

200m Run

25 DU / 75 singles

Skill

10 minutes examine the box jump

https://journal.crossfit.com/article/the-box-jump-journal

Establish the height you are going to use for the WOD

Use low numbers of reps to build up RX is 30/24″ RX+ 24″

Metcon (Time)

5 rounds for time of:

15 box jumps, 30-inch/24-inch box

Run 400 meters
The intended time domain per round is approximately 3 minutes. Strive to maintain this time or decrease box jump reps and/or run distance.

Extra Notes

Scale appropriately – Beginner:

4 rounds for time of:

10 box jumps, 24-inch/20-inch* box

Run 300 meters

The reps and distance have been reduced to lower the volume. The box jump requires you to jump from and land on both feet. If this is not possible at the listed heights, reduce the height further. Stand to full hip and knee extension before stepping down to begin the next rep. Strive to complete each round under 4 minutes. Further decrease the box jump reps and/or run distance if needed.

Recovery & equipment clean up

High fives for your classmates

Celebrate your classes achievements

Scores on boards

Cool down

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