Rest Day
Featured Article:
Trust the Process
As CrossFit athletes, we know there’s always room to improve — whether it’s refining our technique, pacing ourselves, or maintaining form under fatigue. Additionally, the constant battle to optimize our nutrition and lifestyle to support our efforts in the gym can be overwhelming, especially when we’re eager to master it all right away. But impatience can be our downfall. The best thing we can do is trust the process.
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Every 3 minutes for 8 rounds:
200-meter run
12 box step-ups
Rest for the remainder of the 3-minute interval.
*If you have a weighted vest, wear it.
♀20-inch box, 14-lb weighted vest
♂24-inch box, 20-lb weighted vest
Scaling:
Take today as a full rest day if you are sore or tired. Otherwise, today is a great day to focus on leg endurance. There is a total of 1 mile of running paired with box-step ups in a weighted vest. Try to pick a 200-meter pace you can stick with for all 8 rounds, even when your legs fatigue. Get right to work on the box step-ups, then rest and recover until your next set. The goal is consistency, aiming to keep each set within 3-5 seconds of each other.
Intermediate option:
Every 3 minutes for 8 rounds:
200-meter run
12 bodyweight box step-ups
Rest for the remainder of the 3-minute interval.
♀20-inch box
♂24-inch box
Beginner option:
Every 3 minutes for 8 rounds:
100-meter run
10 bodyweight box step-ups
Rest the remainder of the 3-minute interval.
♀20-inch box
♂24-inch box
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