Friday, June 26th, 2026 - Movement Lab
General Warm-Up
2 Rounds
Inchworm to Crab Crawl 10 Reps
Banded Reverse Nordics 8 Reps
Jefferson Curl 5 Reps. 5 Sec Pause in the Bottom
Specific Warm-Up
3 min Flying Long Jumps
Arms Circle Backwards as we jump both helping us absorb and prepare for the next jump
Your choice long or short hurdle long jumps
Strength
Loaded Windmills/ Turkish Getup
3 Min per Set
Light to Moderate Weight, Move as Slowly and Fluidly as Possible
3 Reps Each Side per Set Turkish Getups
6 Reps Each Side per Set Windmills
WOD
Workout Format
3 Rounds for Time (Time Cap: 12 Minutes to Allow for Quality Movment)
Elite
2 boxes needed
2min on 1 min off
3 Direction Rebound jumps
4 Directions at your own risk
Collect as many jumps as you can
Competitive
4 Hurdles needed
2min on 1 min off
4 point jumps
Collect as many jumps as you can
Performance
4 pylons needed
Jump Touch
2min on 1 min off
4 point jumps
Collect as many jumps as you can
Stimulus Points
Absorb your landing position as much as possible without stumbling out of it!
You can do this better by reaching your feet towards the target where you plan on landing.
Calves feet and ankles will burn out
Accessory
Side to side Kettlebell Swings
4 rounds
1 min on 30sec off
Cooldown
you've already done your stretching! collect your high 5's and have an amazing rest of your day :)