Photo Courtesy of Reebok Int’l.
WOD
“Fibonacci: Open and Close”
For time:
5-8-13-21
Strict sit up
Box Jump
STIMULUS
Duration: Short: 5-10 Minutes
Volume : Moderate (94 reps)
Loading: Bodyweight
White Board Chat:
Getting fancy today with an ascending rep scheme using the Fibonacci sequence. We have complementary functions featuring some hip and abdominal flexion in the sit up, and then hip extension in the the box jump so neither movement should fatigue the other, which will allow us to go faster. Our set of 21 on the strict sit ups should take us no longer than 1 minute to complete and the same goes with our box jumps, even though they are the final set. As always, we highly encourage stepping off the box as opposed to rebounding due to the increased potential risk that exists for an Achilles/calf injury. So if we want to rebound, please make sure we have followed the full warm up below to make sure we are ready to go.
Modifications
NO EQUIPMENT?:
For time:
5-8-13-21
Strict sit up
Tuck jump
- Strict Sit up
- If we have an injury or limitation that prevents us from performing any type of abdominal flexion, perform a plank hold off the forearms for – :10/:16/:26/:42
- Box jump
- If we have an injury or limitation that prevents us from performing box jumps, perform step up and alternate legs