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DESCRIPTION

STRUCTURE: Athletes will complete as many rounds as possible of 7 Box Jump Overs, 7 Sit Ups and 7 Power Snatches in 25 minutes. Starting on the 0:00 athletes will complete a 400 Meter Run every 5 minutes. Athletes will pick up where they left off when they return from their 400 Meter Run.

STIMULUS: “Ice Box” is a Pacer workout.

STRATEGY: Athletes should be able to complete 400 Meter Runs in under 2:00. Athletes should be able to complete 2-3 Rounds of 7 Box Jump Overs, 7 Sit Up, and 7 Power Snatches in remaining time.

SCALING: Athletes should choose a weight they can complete 7 Snatches unbroken.

SCORING: Athletes’ score will be Total Rounds + Reps. Athletes should aim for 10-15 Rounds

EFFICIENCY TIPS

-Athletes should move at a breathable pace during Box Jump Overs anticipating unbroken sets of Sit Ups and Snatches

-Athletes should focus on keeping transitions between movements under 0:05

-Athletes should Run at a pace that allows their upper body to shake out

-Remind athletes that the scored portion of the workout is the 7 Box Jump Overs, 7 Sit Ups, and 7 Power Snatches so while we do want as much time as possible to work we don’t want to Run too fast

WOD

Ice Box (AMRAP – Rounds and Reps)

“ICE BOX”

AMRAP 25:

7 Box Jump Overs

7 Sit Ups

7 Power Snatches

Every 5 Minutes [Starting at 0:00]:

Run 400 Meters

*Score = Rounds + Reps

Subs-Row 500m or Bike 1000m

RX+-Same as RX’d

RX=75/55#, 24/20″

50-59-65/45#, 20/16″

60+-55/35#, Step OversBasics-15 AMRAP, Step Ups,

PVC/BB – 200m Row