Tag: Burpee Box Jump Over

1/5/21

Headed into the 11:30AM class today. Great to get back in the gym and work out with other people for a change although I do love getting it done in the garage.

We started with a doozy of a strength set.

Strength

EMOM for 8 min alternating betwee:

  • 4 Front Squats
  • 8 Back Squats

This was prescribed at 67% of your 1RM Back Squat. In our recent powerlifting cycle, that ended up being 315# so I went with 211# on the bar. The last few front squats were challenging but definitely doable.

Legs felt like jello headed into the metcon.

Metcon

9-6-3-6-9 reps for time of:

  • Burpee Box Jump Over (30″)
  • Bar Muscle-ups

Time: 9:29

I was a hero for the first few rounds and did the 9-6-3 all unbroken on the bar. I did take the burpees more cautiously knowing that I would need some extra recovery time there. I had to break my second set of 6 up into 4/2 and then finally 4/2/2/1 for the final set of 9. Ultimately, if I did this again, I would break up the reps sooner and possibly go sets of 3-4 the entire time instead of trying to go unbroken. Ego got the best of me!

11/16/20

Out in the garage at 12PM for some heavy squats.

Strength

Back Squat:

  • 3 @ 135#
  • 3 @ 185#
  • 2 @ 225#
  • 1 @ 255#
  • 1 @ 265#
  • 2 @ 285#

Felt pretty solid throughout. I wanted to get 3 or more at 285#, but it wasn’t in the cards today.

Metcon

For time:

  • 20 Burpee Box Jump Overs (24/20)
  • 40 Empty Bar Thrusters (45#)

This was meant to feel like a Fran effort with more approachable loadings. It hit the mark! I finished in 3:10 and went unbroken on the thrusters. Definitely burned!

Accessory

Re-started the handstand walking program from BTWB now that Graham is in school, and I have some extra time to workout in the day.

  1. 60 Sec Handstand Hold (40s, 20s)
  2. 3×5 Box Walk Outs (24″ Box)
  3. 3×16 Plank Shifts

8/4/20

I was out in the garage around 10am to take on 17.1, which was the programmed workout for the day. When I did this one over quarantine, I scored a big PR of 17:49, which was 2 minutes faster than my original Open time in 2017. Obviously, I was hoping for faster this time!

For time:

  • 10 DB Snatches (50#)
  • 15 Burpee Box Jump Overs (24″)
  • 20 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 30 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 40 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 50 DB Snatches
  • 15 Burpee Box Jump Overs (24″)

I didn’t break until the set of 40 (32-8) and 50 (20-15-15). Final time was 16:45 for another huge Pr. Very stoked about this one!!

I recorded my round times for posterity:

1:54
2:53
3:11
4:02
4:43

5/26/20

Still no baby yet! Yesterday was the official due date. We have a doctor appointment scheduled for later today. Given that the baby is going to come any moment now, I’m cherishing the workouts while I can still get them in.

I roped Zach into coming to the gym with me to knock out this week’s Monster Mash series from CrossFit Linchpin. We started around 10:45AM.

Part 1

7 rounds of:

  • 7 Burpee Box Jump Overs, 24″
  • 3 Bar Muscle-ups

Time: 6:56

Part 2

2 rounds of:

  • 35 Med Ball Cleans, 20 lbs
  • 15 Push Jerks, 115 lbs

Time: 6:39

Part 3

3 rounds of:

  • 25 Kettlebell Swings, 53 lbs
  • 15 Toes-to-bars
  • 15 Ring Dips

Time: 12:05

I’m not sure if it was because of the order, but these definitely progressed from most to least favorite! I was pretty out of gas by the final piece. Rested 5 minutes between pieces.

5/1/20

Headed out into the backyard to tackle 17.1, which I haven’t done since it was originally part of the Open. Quinn was all set with his water table, and I cranked on.

For time:

  • 10 DB Snatches (50#)
  • 15 Burpee Box Jump Overs (24″)
  • 20 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 30 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 40 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 50 DB Snatches
  • 15 Burpee Box Jump Overs (24″)

I went unbroken through the DB snatches through the round of 30. I broke the round of 40 up into 25/15. For the round of 50, I broke 20/15/15. I finished in 17:49, which is 1:50 faster than the last/first time I did this one! Gotta be happy with that. If I remember correctly from last time, my back is going to be tore up tomorrow morning!

4/9/19

I was really excited for this one going in for some reason. I just thought it would be a ton of fun. I was right!

6 Sets of:

3 Min AMRAP
4 Burpee Box Jump Over (24/20)
4 C2B Pull-ups

*Rest 1 Min b/t sets
**Pick up where you left off at the end of each set. Score is total number of rounds.

I ended up getting 5, 5, 5, 5, 4, 4+7 for a total of 28+7 rounds Rx. I ripped my hand on the fifth set, which explains the low round. Had to go chasing around after my hand grips. Otherwise, I was able to butterfly all of the pull-ups!

3/13/18

3 Rounds For Time:

12 Back Squats (185/135)
15 Burpee Box Jump Overs (24/20″)

-then-

Keep the clock running from part 1 and take until the 22:00 mark to build to a heavy 3 rep Back Squat.

Got the first part done in 7:25 Rx. Moved with a consistent pace the entire time. The last clean to get the bar up definitely got tough! Didn’t break up any of the squats though.

For the back squat, I went 205, 225, 245, 275. Stayed at 275 because it felt heavy as hell after the prior work.