5 rounds for time of:
20 box jumps
25 kettlebell swings
♀ 20-inch box, 1-pood KB
♂ 24-inch box, 1.5-pood KB
Post time to comments.
Scaling:
Push the pace on today’s couplet. Newer athletes should choose a box height and kettlebell weight that allows them to complete larger sets with minimal rest.
Intermediate option:
4 rounds for time of:
20 box jumps
25 kettlebell swings
♀ 20-inch box, 1-pood KB
♂ 24-inch box, 1.5-pood KB
Beginner option:
3 rounds for time of:
15 box jumps
20 kettlebell swings
♀ 12-inch box, 8-kg KB
♂ 20-inch box, 12-kg KB
Comments on 230823
134 Comments
5 rounds in 14:46:
20 box jumps, 20"
25 kettlebell swings, 35#
12:03 RX
M/41/5’9”/192#
16:44 RX
video of the workout:
https://www.youtube.com/watch?v=XSdDPMzRw3U
14:21
Used 50# dumbbell
12:10
24in box
35lb KB
Good one!!
18:35 Rx'd
Way harder than it looks.
Slow and steady on the box jumps with step downs.
Broke KBS into 5's, then did last set unbroken.
GWU
4-minute foam roll
4-minutes
5 down dog with alt. toe touches
10 glute bridges
20 mountain climbers
4-minute jumprope practice
Single backwards double triple
4-minutes of:
Reverse tabata
Line jumps
Ling jumps
Lateral line jumps
Lateral line jumps
Single leg
Single leg
Single leg
Single leg
SWU
Pogo jump
Vertices jumps
Straddle jumps
Tuck jumps, knees up
Tuck jumps, knees down
Straddle jumps, on box
Lateral Straddle jump, on box
Box jump
Box jump over
Box jump over over
Banded progression
2sets each
Deadlift
Russian swing
American swing
BU
1 round of
5 box jumps
5 swings
CD
1-minute each of:
Banded Hamstring lying
Frog stretch
M/5'8"/27/180lb
CrossFit AFK
13:26 - Rx (kettlebell swings were tough today)
M/33/212lbs/5'7"
Intermediate (13:15)
4Rds;
20 BoxJumps 24in
25 KBSwings 50Lbs
BoxJumps were higher than my normal 20in but seemed easier than the step-ups for chad1000x prep I've been doing. BoxJumps used to be so intimidating, but these were not bad.
KbSwings seems to be on tap for me alot lately. Think I've done these like 5x in the past 2-3Weeks. Today, back seriously blew up after round 3. Felt like the stamina Scale workout a month ago of 150 KBswings then 1.5MileRun.
In the middle of Chad1000X prep, so this workout felt like a healthy interference.
Rx
25 kg db swings
Time: 29:13
Rxd. Completed 9/3. Almost puked.
14:56.
9:11Rx
10min13 rx
M/37/6’/178#
12:39 Rx
*All box jumps with step-downs
Deo gratias
5:00 C2, CFWU,
35# KB
12-inchish box.
15:29
M/61/190
12:41
box @ 24
kb @ 53
Beginner: 5:17 w/ 24” step ups & 36lb kb. 1k run 5:20.
Modified:
--
5 rounds for time of:
20 weighted box step-ups @ 2x 7,5 kg DB
25 DB swings @ 20 Kg
> 17:43
--
Peace.
13:05
M/45/13:05 step downs no rebounds
9:52 Rx
I was *almost* as RX’d - 20” is 50 cm, and my box was only 45 cm. 13:08.
12:51
box step ups
17:10
20” box
44# kb
11:24 rx
M/54/175/5'11"
19:57 Rx
I’m a little late on this one, but wow! This one was a doozy!
9’34 rx
I’m a few days behind due to working night shifts, but did it none the less!
RX 14:00
M45/170lbs 14:30 scaled
Have not been going consistently or hard. So used only a 35lb KB, but 24” box/5 rounds
8:35 Rx
M42/169#
52.9# KB
18in Box
15:43
I'm a short individual so I needed to shorten the leap distance. Otherwise, great quick workout.
Scaled KB 20kg:
11:20
Rx’d
11:21
13:22 Rx… did the first round at 32kg (or 2 pood). Felt silly difficult. Went to my phone for a quick google search and realized my weight was off. No stoppage on the clock. Remaining rounds were much more manageable.
12:09rx
Steady pace on box jumps, step down.
KB swings: 17/8; 17/8; 18/7; 18/7; 25
M/53
Rx'd
3:14+3:55+4:11+4:10+3:55=>19:25
M 53/195/6’
12:46.
5 rounds
10 box jumps (not 20)
25 kb swings, 35 pounds
7:21
10:45 RX
34/F/134
As rx’d, 12:34.
Nasty. Games standard box jumps – full extension at top, step down. American KB swings. Unbroken on all, but too much time in between movements.
Did after High Bar Back Squats
[285x1]x6
50m/5'10"/185
Rx- 8:35
m/40/170
11:51
20 box jump, 20"
25 swings, 24kg
KB remains my most dreaded piece of equipment.
Day late, but…
17:16
4 rounds of
Rx box jumps
25 kettle bell swings 30#
exercises themselves were fine but noticing my stamina is in rough shape
RX - 13:06
Rx 12.00
Rx
12.00
Rx
12.00
12:36
24”
16kg db (heaviest available)
20:00 rx
RX 8:55
9'09 Rx
8:34 rx
12:28 Rx
Did 5 Rounds of
20 jump squats;
25 kb Swing (20 kg).
Time: 13' 03"
Intermediate
20 box jumps
25 KB
time: 11:46
Beginner option: 11:53
13'12" RX
All box jumps unbroken with step down, the Kb swings I did 7-6-6-6 all the sets.
Awesome stimulus 🥳
3 r
15 stepper box jumps
20 10kg kb swings
9 mins
16:37 RX
13 Minutes
Scaled: 28lb Kettlebell
13:00
scaled: 28lb Kettlebell
14:39
5 rounds
20 box jumps 12in box (step down)
25 Russian KB Swings 20lb KB
Rxd
12:17
Beginner F w/20” & 8 kg
11:40
9:11 RX 43F
13:30
26kg
Rx
With 52.5lbs of plates strapped together. Most jumps transitioned to step downs
12:20
Son(15)
Rx rep scheme with a 35lb plate
15:56
Intermediate
8:46
GWU: Full Body Rot
2x 30JJs/10Good Mornings/10BTN SP/25’ Broad Jumps/50’ Waiter Carry
SPWU: KBS WU
Box Jump WU
Cool Down: Wrists/Feet Shoulder/Legs
12:49 Rx
Intermediate option:
4 rounds for time of:
20 box jumps
25 kettlebell swings
♀ 20-inch box, 35 lb kb
10:26.67
I completed the Intermediate option of this Workout
3 Rounds For Time of:
20 Box Jumps 24 in
25 Kettlebell Swings 53 lb
20:00 minutes
https://youtu.be/YrBFOZDcwuY
37 F 9:32 RX
20-inch jumps, 12 kg kettlebell, 3 rounds in 6 minutes approx.
Worked alternate with a partner started on swings,
10lb/15lbs
16in box or small box
M/39/72”/168
as rx 12:38 Body is ready for a recovery day. Legs have been beat since back squat / front squat day.
Same here!
Rx’d: 10:54
M/ 40y/ 173lbs/ 68”
Great work bro!
Rx 10:59
Subbed 16 Kg KB with jump up step down box jumps
9.24
11:07 RX
M/42/215
love the programming.
4 rounds for time of:
20 box jumps
25 kettlebell swings
20-inch box, 1-pood KB
broke bjs into 15-5, kbs into 15-10
13:01
12:29
16kg
11:02
Modified:
5 rounds
16" Box
53lb kb
Haven't done box jumps in years, thanks for the workout and push for this 57 year old fat guy!!
Also 57, also glad for the push :)
13:50 rx
M/50/170#
24” box
1.5 pood American kb swings
9:24
rebounded most of 1st round. Step down for the rest
My bum knee work better as a lever than a shock absorber, so subbed/scaled to:
4 RFT
20 back squats, 95#
25 Am. kb swings, 44# kb
12:58
Squats ub, swings broken once/round. Clearly my metabolic conditioning is a tad behind.
60/5’8”/158
11:12
50 lb DB
Modified WOD to save the legs for a long hike tomorrow
5 rounds
12 burpees
25 American KB swings @ 16kg
10:39
all swings unbroken
Rx 9:05
*Unbroken Swings, this was simple but tough!
20 Russian swings
20 bj 20’box
16:06
12:30
4 rounds w/prescribed weight/height
first box jumps since birth. Woo!
Nice one :)
12:20 Rx. Feeling good. All unbroken. Step downs with no rest. Quick transitions.
11:48 RX.
M/31/204/5’10
Modified WOD
5 Rounds for Time
20 Jumping Squats
25 KB Swing (35lb KB)
Total Time —-> 11:45
11:54 scaled
20kg KB
24 Inch Box
Hotel gym
5 rounds
20x 24” box jump
25x 30lb KB
11:51
M/48/6'2"/180#
Rx'd
11:48...full stand on box with step downs and American swings went unbroken throughout only breaks were chalking up before swings on rounds 3 and 5...another great classic CFHQ wod simple not easy!!!
3 rounds for time of:
15 box jumps
20 kettlebell swings
12"-box, 44- lb
9:54
SC 50#kb...16:24 (2:11/4/3:57/3:24/2:52)
Scaled to
5 rnds
20 step ups to 20" box
25 RKBS--53#
10:33
m/53/175
Jeff Martone has some great vids on both RKBS and AKBS.....
Nice job Mike!
11:20 Rx Kb unbroken, jumps had slight pauses
13:52rx
15:48
Rx
14:35
BJs were full stand at the top and step downs, so yeah, lots of time soaked up there, but all at a steady pace (no resting at top or bottom). Rnds 1, 3, and 5 were unbroken on KBS (American).
Nice! I always debate whether I should do full stand or not. Speed or burn?
Good job on Rx’d. I gotta step down on most as well…. saves time in the long run in my opinion because I would burn out too quick if I didn’t and waste time shaking out my legs.
12:06 rx
7:58 Rx
Great work!
Moving!
Nice job, Troy. That’s moving’!
Rxd 17:20
11:50 Rx
15:36 scaled: 20-inch box+ 50# Russian swings
Box jumps - just don't have same explosiveness yet after acl surgery in December.
Kb swings - I have one of those kettlebell attachments for dumbbells and I just don't trust it overhead.
12:57
First two rounds unbroken.
Modified because of sore calf.
5 x 500 m row + 25 KB swings 1.5 pood
16:50
5 rounds for time of:Rx
20 box jumps
25 kettlebell swings
♂ 24-inch box, 1.5-pood KB 🟰24 kg
total time 🟰10:02”
Female Rx
9:03
17:39
Had to switch to a smaller box on the 4th and 5th set, I feared for my shins
I went somewhere with one of those soft ones ;)
3 rounds of 15 box jumps and 10 kb swings @ 25kg. Time: 4:17
Globo wod: for box jumps, if you don't have a box use a bench or another platform to jump on that is close to the prescribed height. If your globo has those step riser things you can build a box, 10 plus top is 24", 8 plus top is 20". Be careful as these are slightly less stable than a real box. If you don't have a kettlebell today sub dumbbell swings with a 35/50lb dumbbell.
Champions Club Scaling Notes
RANT
Ouch. Just ouch.
WORKOUT THEMES
Weightlifting and gymnastics blended together with the final product being monostructural. Jumping with weight, jumping with elasticity, rhythm, speed.
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
FORMAT/MOVEMENT QUESTIONS
What of the 10 general skills is my limiting factor from making this a medium weight/short duration workout?
Is my technique consistent enough to practice speed today (or actual reps, not workout time)?
Is the extra 9 seconds you'll save on transition worth the extra discomfort that comes with it?
Would it be better to do touch-and-go box jumps or step-downs?
Do I stand up all the way on top of the box and slow the time down, or do I bounce off the box too?
NEW TO CROSSFIT SCALE
As is, lower box and do step-downs, go really light on kb swings and barely swing over your belly button just so you can focus on the rhythm. If you get too fatigued to do all 25 in a row, then cut the reps/workout there. High volume kb swings can mess up new people.
MY STUFF
6:00 flat as rx'd. Don't know if I had another second anywhere to spare, unbroken on everything, quick transitions, touch-and-go from box and floor. Went against Chase for this one, he got 6:10.
GENERAL FEAR LEVEL: 8
Nice work! I will definitely not be doing this unbroken.
Damn dude, you really sent it! That is impressive!
Smoking my man!!!
Dang fast, coach!
Thanks you guys, it was right in my wheelhouse. Cost me a lot, though - I was on the ground for a half hour after. Still got the Fran cough.
Wow!
Wow!