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Workout of the Day

FITNESS
A. 4 rounds:
Lateral hurdle drill
-Rest 20s
3 box jumps from seated on 12” box
-Rest as needed

Training notes:
Lateral hurdle drills
-Jump as high as possible onto the box rather than using a higher box.
-When doing these agility drills, focus on speed and athleticism. So many of the movements that we do in traditional CrossFit are very sagittal plane dominant (aka “forward and backward”) – so use this as an opportunity to train something different.

B. In teams of two—
3 rounds:
P1: 250m row
P2: Double KB front rack hold
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold wall sit at parallel
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold plank
*Each partners rows 250m three times
*25 minute cap.

Training notes:
-This is a longer version of Gym Jones’s “Tailpipe” workout – pace the row accordingly.
-Stop rowing if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.

PERFORMANCE
A. 4 rounds:
Lateral hurdle drill
-Rest 20s
3 box jumps from seated on 12” box
-Rest as needed

Training notes:
Lateral hurdle drills
-Jump as high as possible onto the box rather than using a higher box.
-When doing these agility drills, focus on speed and athleticism. So many of the movements that we do in traditional CrossFit are very sagittal plane dominant (aka “forward and backward”) – so use this as an opportunity to train something different.

B. In teams of two—
3 rounds:
P1: 250m row
P2: Double KB front rack hold (53/hand – 35/hand)
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold bottom position of squat
*Each partner rows 250m three times.
-Into
3 rounds:
P1: 250m row
P2: Hold plank
*Each partners rows 250m three times
*25 minute cap.

Training notes:
-This is a longer version of Gym Jones’s “Tailpipe” workout – pace the row accordingly.
-Stop rowing if your partner drops out of whatever isometric hold they’re supposed to be doing.

Record total time.

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