Work It Blocks

June 5, 2019

Today’s Bridgetown CrossFit WOD is our version of the CompTrain Conditioning WOD for today “Slap Happy”. We have replaced the jump rope with kettle-bell swings and exchanged the overhead squat with front squats. Why? Well, when it comes to jumping rope have found that kettlebell swings provide the same aerobic stimulus without the large footprint jump row requires. It also minimizes strain to the Achilles/calves, which is in this WOD as it also includes box jumps. Achilles injuries in CrossFit has always been a taboo issue, but dynamic jumping into high rep box jumps is understood to be a very dangerous combination for the Achilles. Plus kettlebell swings provide another opportunity to strengthen that all-important posterior chain!!

If you are doing this workout at home and would like to perform double-unders, replace the KB Swings with 100 Double Unders. Be sure to push each work block! Focus on the jump of the burpee box jump, and being explosive out of the bottom of the squats. This workout is a great way to help build that explosive strength we seek in sprinting!

Front Squat
build up to heavy single

Three 5-Minute Work Blocks
I. Buy in: 40 KB Swings
AMRAP
12 Front Squats (55% of 1)
4 Burpee Box Jumps
Rest 3 Minutes
II. Buy in: 40 KB Swings
AMRAP
8 Front Squats (65% of 1)
4 Burpee Box Jumps
Rest 3 Minutes

III. Buy in: 40 KB Swings
AMRAP
4 Front Squats (75% of 1)
4 Burpee Box Jumps

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