Box Step-Ups

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5 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 air squats
  • 5, 5, 5, 3 (45/35, 45/35, 95/65, 135/95)

20 min AMRAP

  • 1 lap around the Gym
  • 10 Box Step-ups
  • 2 Back Squats (135/95)
  • 1 lap around the gym
  • 10 Box Step-ups
  • 4 Back Squats (135/95)
  • 1 lap around the gym
  • 10 Box Step-ups
  • 6 Back Squats (135/95)
  • etc, etc, etc

inspired by CrossFit’s Linchpin

Tags:

4 rd Warm-Up

  • 2 x 1 inchworm + 2 shoulder tap push-ups
  • 10 Air Squats
  • 5, 5, 5, 3 clean warm-up (45/35, 95/65, 135/95)

20 min AMRAP

    • 2 power cleans (135/95)
    • 3 Box step-overs
    • 4 back dips

    5 round warm-up

    • 2 inchworms
    • 3 pause squats. (5-10 second holds)
    • 5 deadlifts. (2 x 45/35, 1 x 75/55, 1 x 95/65 1 x 115/85)
    • 5, 5, 5, 3, 2, Push Presses (same weight as deadlifts)
    • 15-second dead hang

    5 Rounds for Time

    • 24 Air Squats
    • 16 Box Step-ups
    • 8 Deadlifts. (135/95)
    • 4 Shoulder-to-overhead. (135/95)

    1 minute rest between rounds.

    3 Round Warm-up

    • 10 Air Squats
    • 5 inchworms
    • 10 Walking Lunges
    • 5 push-ups

    25 min ALT EMOM

    • 10 DB/KB Thrusters (pick a weight)
    • 10 DB/KB Renegade Rows
    • 12 DB/KB Box Step Ups
    • 15 KB Swings
    • Rest

    3 round Warm-up

    • 10 Air Squats
    • 5 deadlifts (135/85)
    • 100m jog
    • 5 wall balls

    20-minute AMRAP

    • 400 minute Run
    • 10 deadlifts (185/130)
    • 10 Wall balls (20/14)
    • 10 Tire Step-ups

    2 round Warm-up

    • 10 Air Squats
    • 5 push-ups
    • 5 Barbell Thrusters

    For Time (10 min cap)

    • 40 Wall Balls (20/14)
    • 40 Air Squats
    • 40 Push-ups
    • 40 Wall Balls (20/14)

    5 minute Rest


    3 Rounds

    • 12 Goblet Squats (35/35)
    • 1 minute of Rest

    Core Tabata

    • 2 x Plank hold
    • 2 x Russian Twist
    • 2 x Superman Holds
    • 2 x Sit-ups

    3 round Warm-up

    • 5 inch warms
    • 10 Air Squats
    • 20 Jumping Jacks

    5 rounds of

    • 20 cal Assault Bike
    • 10 Ring Rows
    • 20 Box Step-ups
    • 10 Seated KB/DB Shoulder Presses (35/25)
    • 20 Cal Ski Erg
    • 10 Wall Balls (20/14)
    Tags:

    10 min Warm Up


    In teams of 2 EMOM for 500 Box step-ups

    • athlete 1: Max box step-ups (20″)
    • athlete 2: C2 Bike at recovery pace.

    Switch every minute. 10-second transition.


    Basketball

    Tags:

    10 min Warm Up


    5 Min EMOM

    • 10 Burpees

    8 Rounds (outside)

    • 200m Run
    • 20 Tractor Tire Step-Ups

    10 min Warm Up


    4 Rounds for Time (outside)

    • 8 Squats Cleans (115/80)
    • 16 Tractor Tire Step-ups
    • 24 Single Under Jump Rope
    • 200m Run