CrossFit One World – CrossFit
Jumping Back Squat (5 Rounds for weight)
E2MOM x 5
5 Jumping Back Squats
Start with the bar or use a light load when starting out. At the bottom of the movement think about driving your feet as hard as you can into the ground.
This movement trains for hip and leg explosiveness, which will benefit you in nearly all movements used in Crossfit.
()
Metcon (Time)
For time:
10 Box Jumps, 24/20 in
15 Strict Handstand Push-ups
10 Box Jumps, 24/20 in
12 Strict Handstand Push-ups
10 Box Jumps, 24/20 in
9 Strict Handstand Push-ups
— Rest 3 mins —
10 Box Jumps, 24/20 in
15 Kipping Handstand Push-ups
10 Box Jumps, 24/20 in
12 Kipping Handstand Push-ups
10 Box Jumps, 24/20 in
9 Kipping Handstand Push-ups
Time Cap: 18 Mins
Scaling Options:
12-9-6 for RX Movements
Reduce Range of Motion (abmats)
Kipping HSPU/Hand Release Push Ups
Wall Walks (1:3)/Hand Release Push Ups
Reduce Box Height/Step Ups