Seth Johnson

Hometown:
FALLS CHURCH, VA
Gym:
Old City CrossFit
Gender:
Male
Age:
50
Height:
5' 7"
Weight:
--

September 15, 2017

Performed at: Old City CrossFit
Workout Name: Every 3 min for 9 Min
Description: Every 3 min for 9 Min
Assault Bike 15/10 Cals
10 D-Ball Shoulders (100/60)
Max Box Jumps (24/20)

**Although it looks like a lot, this workout is really about accumulating box jumps. Work hard on the bike and D-balls to give yourself as much box jump time as possible. Use the first round to set the stage for 2 and 3 to get off the bike and to the dball with plenty of time to knock those out and get jumping. Find a rhythm with your arm swing, jump, hip extension, descent, and rebound. It should look effortless, monotonous.
Results: 8 reps
Workout scaled
Modifications at: Box Step Ups

1 similar workout

Date Name WorkoutDescription Results
09/15/2017 Every 3 min for 9 Min Every 3 min for 9 Min
Assault Bike 15/10 Cals
10 D-Ball Shoulders (100/60)
Max Box Jumps (24/20)

**Although it looks like a lot, this workout is really about accumulating box jumps. Work hard on the bike and D-balls to give yourself as much box jump time as possible. Use the first round to set the stage for 2 and 3 to get off the bike and to the dball with plenty of time to knock those out and get jumping. Find a rhythm with your arm swing, jump, hip extension, descent, and rebound. It should look effortless, monotonous.		 8 reps
Workout Scaled