Good and Plenty

26.2 CrossFit – CrossFit


Warm-up (No Measure)

0:30 Box Step Ups

0:30 Active Samson

0:30 Calf Stretch on Box (L/R)

0:30 Lateral Box Step Up (L/R)

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:30 Jumping Jacks


Warm-up (No Measure)

SPECIFIC WARM UP [10:00 – 30:00]


5 Low Height Box Jump Step Down

-Coach athletes to stand to full extension -Athletes can step down from the Box in the workout as a way to


3 Box Jumps at Workout Height

-Keep knee in line with toes -Look for: Athletes’ knees caving on take off and landing


-Athletes can jump directly into the pull up

10 Scap Retractions

5 Frog Hops

5 Kip Swings

3 Straight Arm Burpees

3 Strict Pull-ups

1 Burpee to Target

1 Burpee Pull-up


-Look for: Athletes’ knees caving on the drive

1:00 Row


1 Round:

250 Meter Row

6 Burpee Pull-ups

11 Box Jumps

-Start the clock for the practice round to allow athletes to gauge about how long ½ Round takes them.


Good and Plenty (Time)

4 Rounds For Time:

500 Meter Row

12 Burpee Pull-ups

21 Box Jumps (24″/20″)
-Athletes should aim to get faster each round on the Row

-Athletes should move at a pace on the Burpee Pull-ups that they don’t need to break

-Athletes can move at a quick and efficient pace on the Box Jumps

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