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Posted on Jul 17, 19

Crossfit Adoration – CrossFit


Metcon (Time)


4 Rounds for time:

20 Shoulder to overhead @ increasing load each round

15 Front squats @ increasing load each round

20 Box jump overs @ 24/20″

*22 min time cap

Male: 135/155/175/205

Female: 105/115/125/145
Coaches: Here is a video and warmup for you to use;

General Prep

2 Rounds

2min Ski @ smooth pace

2min AB @ smooth pace

2min Row @ smooth pace

Joint / Movement Prep

A. Wrists

-gymnastics 4-way wrist prep for STOH and Front Rack positional work

B. Shoulders

-kick into HS & reach head through

-snatch grip presses

-yoga push-ups

C. Hips

-bottom of squat:

-push knees out (hip ER)

-sky reach w/ rotation

-drive knees in (hip IR)

-rock between heels / toes

Specific Prep

A. STOH/Front Squat – work through weights and warm-up positions for both movements

B. Box Jump – warm-up ankles/calf complex well. Try some basic pogo jumps to start and then work through some smaller clusters of 3-4 box jumps building speed and focusing on proper bounding mechanics – focus on the technique you will be using during the workout


2-3 sets @ comp pace (adding load for each set as prescribed in workout):

2min AB @ easy spin

4-6 STOH

4-6 Front Squats

4-6 Box Jump Overs

rest 5-10min… and go!

Mission Statement: Adoration Fitness will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.