Workout 6334

Created: December 20, 2024

Description:

3 rounds for time of:
21 front squats
15 box jumps
9 strict handstand push ups

♀ 105-lb barbell and 20-inch box
♂ 155-lb barbell and 24-inch box
Stimulus and Strategy:
Today’s workout is a short to moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for all 21 reps. This shouldn’t be easy, but it also shouldn’t be extremely hard. It should be a grind. After the front squats, be careful on your first box jump. Plan to jump a little higher than you think you need to. For the handstand push ups, choose an option that allows you to complete your reps in 1 minute or less.
Maintain the stimulus of the jump unless you have an injury or limitation, in which case you can switch to a step up. For the handstand push ups, consider performing dumbbell shoulder presses, or pike push ups.
In case of injury or limitation, perform your squats to a target or perform air squats. For the box jumps, reduce the height and perform step ups or 30 seconds on the bike. For the handstand push ups, consider a single dumbbell shoulder press or push ups from the knees.
Intermediate option:
3 rounds for time of:
21 front squats
15 box jumps
9 dumbbell shoulder presses

♀ 75-lb barbell, 35-lb dumbbells, and 20-inch box
♂ 115-lb barbell, 50-lb dumbbells, and 24-inch box
Beginner option:
3 rounds for time of:
15 front squats
12 box step ups
5 dumbbell shoulder presses

♀ 35-lb barbell, 15-lb dumbbells, and 12-inch box
♂ 45-lb barbell, 20-lb dumbbells, and 20-inch box
Coaching cues:
When you are front squatting, find a spot on the wall above your natural gaze. This spot is where you want to drive your elbows throughout each of your reps.
Resources:
The Front Squat
The Box Jump
The Strict Handstand Push-Up
The Box Step-Up
The Dumbbell (Shoulder) Press
Handstand Push-Up Variations
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the loading of the barbell and the height of the box.

Number of Times Completed: 0