Name: Playbook - Simply Mander - 4 sets (intervals)
Uploaded: 2024-01-01T19:10:20.102Z
Duration: 30 min
Description: 4 sets (intervals)

4 sets: 1 set every 6:00 
20 box jumps 
20 pull-ups (scale to banded pull-ups) 
20 thrusters

DB scaling option:
20 box jumpes (or burpees)
20 push ups 
20 DB thrusters

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

If you are confident preforming butterfly pull-ups for this workout, practice those!
Otherwise use bands for assisted pull-ups.

Pull-up (butterfly or assisted)

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thruster

4 interval sets

4 sets (intervals)

Back squat strength & metcon

Lower body functional training (+ metcon)

Woo! Went a little hard on the bench… I’m excited to get better at  TTB again! 🔥

Nikita Miller

Push day - chest/triceps & metcon

Jaime Lynn

Cayla

Treva

Power Snatch/Posterior + For Time

Shey D

Nancy

Eeerrrrmmmaaaggaaahh!!!
So good! Awesome sweat! 🥵

Ashley

Lower body strength glute/quad focus + AMRAP

Push Press 1RM + For Time

Brandi Petro

Michael

16 MIN AMARAP

Would have loved to have a log for the bench press sets!

Nicole Alvarez

Jessica

I’m dead, like this is my spirit 💀 🔥

Bench Press +  Endurance

Awesome! I added 10 box jumps each round and increased the time to 15 minutes. First CrossFit style workout in over a year. Dead.

Kristina

Power clean + 8 MIN AMRAP (quick workout)

Not an experienced CrossFitter; would have liked clearer instructions for the AMRAP re: rep schemes.

4 sets (intervals)

More workouts from Simply Mander