Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 15 feet
♀ 20-inch box
♂ 24-inch box
Post rounds and reps to comments.
Stimulus and Strategy:
Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 12 feet
♀ 20-inch box
♂ 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 pull-to-stand
♀ 12-inch box
♂ 12-inch box
Resources:
The Box Jump
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Modified Rope Climb | Pull-to-Stand
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Comments on 260314
73 Comments
12 inch box
3 dips w band
5 strict flat rrs
8 rounds
1RC>>>5strict pus
6rds+2
10rds subbed with 5 strict pull ups
tiempos de ronda
R1 | 00:39 |
R2 | 00:47 | +8 s
R3 | 00:54 | +7 s
R4 | 00:58 | +4 s
R5 | 00:55 | -3 s
R6 | 00:58 | +3 s
R7 | 01:08 | +10 s
R8 | 00:54 | -14 s
R9 | 00:44 | -10 s
Ø 00:53
Tiempo restante: 00:03
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 15 feet
♂ 24-inch box
Very well done!
11 rounds + 8 box jumps
56 yo M/ 5'9"/ 149 lbs
8 rounds + 4 box Jumps
as Rx'ed
Sub/scale:
box step ups (20")
1 rope - lying to standing
score: 10 rds
Great job!
8 min AMRAP of
8 box jumps, 24"
4 air squats/4 KTE/4 commando pull-ups
6 rounds + 6 box jumps, 7 rounds in 8:38
Bench press 10-5-5-3-3-3-1-1-1-1...just because.
115
125-130
135-140-145
150-155-160-160#
63/5'8"/159
Great subs & nice work! More pec burnsies on the way with the extra!
Well done plus extra, Jim!
Pec-burnsies much better than back spassies.
11 + 8
subbed 5 pull-ups
10 rounds
No rope, sub with 5 strict pull ups
10 rounds
No rope, sub with 5 strict pull ups.
Subbed
5 KTC + Commando pull-up for each RC
10 rounds
No rope hence the sub. Step down for each jump and most were full stand up. Kept moving the whole time save a few extra breathes here and there and transitions.
Great speed with those tough subs! Nice work!
Agree with the big guy. Having to stop and change grips takes at least a little time.
Excellent!
Well done; great sub!
Clearly a workout in big guyz’ wheelhouse!
😆
Max ceiling height is 12’, so intermediate… 13+2
Great job!
You blew up those jumps!
Didn't you also do all 6 rounds yesterday? Jeez...beast.
Excellent!
Subbed box step ups-20 inch & 2 LTS with battle rope over stall bars
11 rounds flat
Afterward I practiced box jumps. Wanted to keep moving for the whole 8 minutes rather than mucking about psyching myself to jump. I realized it's the 2 foot jump that messes with my head too. For instance, since they changed the standard & burpees OTB can be kind of a skip over as long as both feet are off the ground at the same time at some point: game changer! Now if I can skip up the box too, I'd be golden. Barring that I need practice. Taking a cue from Stephane's article, I made myself a little set of cards of weaknesses (it's a big set!) stuck them in a basket. 5-6 days a week I'll pick one at random & practice that dreaded skill (no cherry picking) for 10 minutes. See where I get. You can bet thrusters & snatches & OHS are in there. When I first learned to drive a manual transmission vehicle, I thought, how am I supposed to manage all this & not wreck!?! Now? I'm NASCAR level, baby. Practice is the only way to improve & this seems like an uncomplicated way to consistently work it in. Nothing crazy, not hours at a time, just consistent repetition.
Happy Weekend virtual CF fam.
That bookin it, Favo! You're spot on with the skill/movement work IMO.
Great way to approach one's weaknesses. Though, for you, I think "weaknesses" is more appropriate, b/c you kick arse daily.
Are you jumping to a wooden box, a tree stump, a bench, or what? I have a 20/24/30" wooden box from Rogue, which of course works great. I don't try for 30" anymore; sometimes I put bumper plates under the 4 corners of the box to get to 26", but that's pretty hairy. But some gyms have dense foam cushioned "boxes," which give me more confidence in trying to go higher; if I miss, the cushioned boxes aren't gonna jack up my shins or feet.
Thanks y'all! Jim, I have a wooden 16-20-24 inch box. I struggle some days to even swing the 16 in, even with a bumper. It's definitely mental, because I can & have done it in the past (obviously not always without injury) but it's not even just fear of crashing, it's like some weird inability to jump accurately repeatedly. I considered the soft boxes, but if they don't have wood inside the padding, rather than being all foam, I've read they can be unstable, ankle twisting wise & I already have one ankle held together with titanium & plates & screws, & pins oh my, (not from CrossFit)so, that's a no go. The wood & foam combos are pretty costly, but maybe something to consider. Ideally, I'd be able to pop up on top (or clear over, like Coastie) anything, be it brick divider, median, bad guy, so maybe I need to quit being a big baby & just be Big Guy and DO IT already!😂
Scaled
8BJ’s
3 Strict Pull Ups
Total 6 Rounds
Beginner option: 14- rds + 8- reps
10 rounds
9 Rounds after “Hero Nate”
RX’d
Dang. A productive day, I'd say.
Wow, I'd say! Rest day earned!
Modified to 3 strict K2E
-8 box jumps (24”)
-5 chin-ups (no rope)
8 rds + 5 reps
———————————
8-minute AMRAP:
-10 GHD’s
-6 skull crushers each arm
6 rds + 10 rep
89 reps (9rds + 8 RC)
rx ish at the Y. No rope, did 5 SPU + 5 K2E for each climb.
9 R + 8 BJs.
0:38-1:10 as the rounds went on.
thanks for having mercy HQ after yesterday!
Great job, James & you got this one done early after yesterday!
Nice, James!
Those are good subs, nice work!
Well done!
Awesome!
5 pull ups on a single ice climbing axe hung from the bar
+ 8 box jumps
6 rds 7:55 ( 1:13, 1:17, 1:18, 1:20, 1:22, 1:25 )
Deliberate movements (safety) before speed.
16 rounds + 2 reps
RX
Wow! That's A LOT of rounds! 🔥
Holy moly, that's impressive.
What the what!? Quite literally a non-stop sprint. Very impressive!