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Box Jumps and Pullups for 12/3/2015

By December 2, 20153 Comments

For the last couple of months, EMOM’s have been dedicated to olympic lifting movements.  A great way to work on volume under load, EMOM’s give you a chance to work hard and then have a built in rest.  Today, we are going to use the EMOM-style with two bodyweight movements.  The box jumps will get your heart rate up.  The Pullup reps are low enough to allow our athletes to work on a “harder” pullup progression.

CrossFit Alloy WOD for 12/3/2015:

Strength:
Back Squats:
Every 2 Minutes for 10 Minutes:
3, 3, 3, 3, 3 (85%)

MetCon:
EMOM 14 Minutes:
Min 1-4: 5 Box Jumps (30/24)
8 Pullups
Min 5: Rest
Min 6-9: 5 Jump Over Boxes (24/20)
5 Chest to Bar Pullups
Min 10: Rest
Min 11-14: 5 Lateral Boxes (24/20)
3 Bar Muscle Ups

Post Weight to Comments

Join the discussion 3 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    EMOM 14 Minutes:
    Min 1-4: 5 Box Jumps (30/24)
    5 Pullups
    Min 5: Rest
    Min 6-9: 5 Jump Over Boxes (24/20)
    3 Chest to Bar Pullups
    Min 10: Rest
    Min 11-14: 5 Lateral Boxes (24/20)
    1 Bar Muscle Ups

    Brass:
    EMOM 14 Minutes:
    Min 1-4: 5 Box Jumps (24/20)
    8 Pullups (banded)
    Min 5: Rest
    Min 6-9: 5 Jump Over Boxes (24/20)
    5 Chest to Bar Pullups (banded)
    Min 10: Rest
    Min 11-14: 5 Lateral Boxes (24/20)
    3 Chest to Bar Pullups (banded)

    Bronze:
    EMOM 14 Minutes:
    Min 1-4: 5 Box Jumps (20/Short Box)
    8 Ring Rows
    Min 5: Rest
    Min 6-9: 5 Jump Over Boxes (20/Short Box)
    5 Jumping Pullups
    Min 10: Rest
    Min 11-14: 5 Lateral Boxes (20/Short Box)
    1 Banded Pullup

  • Avatar Joe DiMenno says:

    Platinum with strict pull-ups, CTB and bar M-U’s (without assistance).

    Thanks for the extra motivation, Jimmy C!

  • Avatar Jimmy C. says:

    30 inch Box Jumps rule!!!