Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

Box Squat + Speed Deadlift + Seated Dynamic Box Jump Warm-up:

*Get into groups of 2-3 people using the same equipment. Have a station set-up for Box Squats, Deadlifts, and Seated Box Jumps

*Starting out with no weight on the bar and a low box perform:

3 Rounds of:

8-6-4 Box Squat

5-3-1 Deadlifts

3-3-3 Seated Dynamic Box Jumps

*10 Bodyweight Glute Bridges after each round (2 count at top of each rep)

*Add weight after each round


Wide Stance Box Squat (8 x 3 Every 60s – Build box to parallel )

50-60% of 1 RM Back squat

Banded Deadlift (6 x 2 @50% of Monday using the same band)

Every 60s

Seated Dynamic Box Jumps (6 x 3 Every 60s)

Front Rack Lunge (3 x 20 r90)

Double KB in Front rack

Categories: WOD

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