21-15-9 reps for time of:
Toes-to-bars
Burpee box jump-overs
♀ 24-inch box
♂ 30-inch box
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Stimulus and Strategy:
Today’s workout is a classic couplet and rep scheme. The descending reps allow you to keep intensity high and keep pushing through this effort. Choose options that allow you to move more and rest less. Advanced athletes may be able to perform all their sets of toes-to-bars unbroken; however, as long as you can complete each set in 3 sets or less, challenge yourself to go as prescribed and use today as more of a skill day.
Scaling:
Reduce the height of the box to maintain the jumping stimulus, even if that means reducing the height to 4 inches. If there is an injury or limitation, utilize the step-up or another alternative.
To reduce the complexity of the toes-to-bars, limit the height of your toes or knees. If you have toes-to-bars but the volume in today’s workout is beyond your capacity, reduce the reps to 15-12-9 or 12-9-6.
In case of an injury or limitation, consider performing up-downs in place of the burpees and step-ups in place of the box jump-overs. For the toes-to-bars, consider V-ups, sit-ups, or plank holds.
Intermediate option:
21-15-9 reps for time of:
Toes-to-bars
Burpee box jump-overs
♀ 20-inch box
♂ 24-inch box
Beginner option:
15-12-9 reps for time of:
Hanging knee raises
Burpee box step-overs
♀ 12-inch box
♂ 20-inch box
Coaching cues:
On the burpee box jump-over, consider stepping up out of the burpee. Oftentimes, this allows you to get closer to the box prior to the jump over.
Resources:
The Kipping Toes-to-Bar
Burpee Box Jump-Over
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