CrossFit LandRush – Mass Class

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Warm-up (No Measure)

Box Jumps
20 Depth Drops

Drop from a 24-30 Inch Box

Max Height Box Jump (Distance)

Max Height Box Jump
5 minutes, build to a high 1 step box jump

Make sure that you land above parallel on top of the box. This is for safety. The main focus of this is max effort on explosiveness for the jump

Clean Lift-Off + Power Clean + Power Jerk

Every 2 minutes, for 20 minutes (10 sets) of:

Clean Lift-Off with pause at knees + Power Clean + Power Jerk

Build to today’s heavy over the course of the ten sets

Accessory Work

Three sets of:

Suitcase Carry + Waiters Carry x 100 Feet Each Arm

Get heavy, rest as needed

Focus on keeping your mid line straight and not shifting