Southern Boom CrossFit – SBMetcon

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Warm-Up

Warm-Up (No Measure)

1 ROUND

20 Toe Tap Jumping Jacks

10 PVC Pass Throughs

10 Box Step Overs

10 Air Squats

Into…

1 ROUND

10 Up-Downs

10 Behind the Neck Snatch Grip Strict Press

10 Box Jumps (Low Landing)

10 Med Ball Front Squats

Into…

1 ROUND

10 Squat Jumps

10 PVC Overhead Squats OR BB Front Squats

10 Box Jump Overs

10 Med Ball Thrusters

Strength – Performance

Overhead Squat (3×6)

*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.

Week 3 of 6

Strength | Volume/Capacity Cycle

Strength – Fitness

Front Squat (3×6*)

*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.

Week 3 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

FOR TIME (Time)

2-4-6-4-2

Overhead Squat (155/105)

5-10-15-10-5

Box Jump Overs (24/20)

15-15-15-15-15

Wall Balls (20/14)

(Score is Time)

KG BB: (70/47.5)

KG WB: (9/6)

Workout – Fitness

FOR TIME (Time)

2-4-6-4-2

Front Squat (155/105)

5-10-15-10-5

Box Jump Overs (20)

15-15-15-15-15

Wall Balls (14/10)

(Score is Time)

KG BB: (70/47.5)

KG WB: (6/5)

Optional Cool Down – All

FOR QUALITY (No Measure)

1:00/1:00 Barbell Quad Smash

20 Alt. Bird Dogs

10 Up Dog to Down Dog

(No Measure)