Burpee Box Jump Overs (24/20)
Toes to Bar


Overhead Squat
5 x 5

Today the focus is a little more balanced between the two pieces.  The intensity is on the metcon with the intention of warming everything up to help with overhead positioning as a skill.  Make sure athletes are ready for the calf strain from the box jump overs and ensure those who did Annie on Friday know they can scale the T2B if they are too sore.

0-10 Individual Warmup

10-15 Group Warmup

  • Shoulder Circles
  • Leg Swings
  • Calf Rig Stretches
  • Calf Raises x 10
  • Head Through Elbow Wall Stretch
  • External Shoulder Activation Against Wall

15-17 Toes to Bar Prep

  • 5 Kips
    • focus is on beginning by driving hips
    • pulling in through core, not pulling up hips
  • 5 Knee Raises
    • Again focus on pulling in through core
    • Keeping legs straight in superman position
  • 7 Increasing Toes to Bar
    • Starting with knee raises, let athletes build up to the scale they will use for the workout

20-32 Metcon

  • Help with Toes to Bar Kip and be ready to scale height of BBJOs

32-34 Cooldown

34-39 Group OHS Prep

  • PVC Passthroughs
  • 5 x PVC OHS with palms open and up
  • 5 x PVC OHS Palms open + shrug
  • 5 x PVC OHS Only turn hands, still externally rotated with shrug
  • 5 x PVC Presses from back into externally rotated overhead position
  • 5 x PVC Push Presses same technique

39-54 Overhead squats

  • climb in weight
  • focus in on technique not weight
  • only go as deep as possible with straight arms and weight mid to back of foot

54-60 Scores