# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DGzibWnz8ny
- **Gondola URL:** https://gondola.cc/posts/27764656-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/fca4791a03.jpg
- **Posted:** 2025-03-05T05:05:13.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day
Wednesday 250305

For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run

♀ 24-inch box
♂ 30-inch box

Post times to the comments.

Stimulus and Strategy:
Today’s workout is a pyramid rep scheme with two movements. This is a moderate-duration effort that challenges you to push the pace with an elevated heart rate. The box jump-overs are slightly higher and require a bit more effort and focus as you are moving from one side to the other. Push the pace on each run and keep moving on the box jump-overs.

Scaling:
Reduce the distance of the run and volume of the box jump-overs.

To reduce the complexity of the run, consider reducing the distance or substituting with an alternative. For the box jump-overs, reduce the height of the box to a height that allows you to maintain the jump. If necessary, consider stepping up as opposed to jumping.

In case of an injury or limitation, consider substituting the 400-meter run with a 900/1,250-meter Echo bike or a 400/500-meter row. For the 800-meter run, substitute with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the box jump-overs, reduce the height and perform step-ups or lunges.

Intermediate option:
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
200-meter run
20 box step-overs
400-meter run
20 box step-overs
200-meter run

♀ 12-inch box
♂ 20-inch box

*During the Open, Workout of the Day posts will feature athletes tackling the Open workouts at affiliates worldwide.

📍 Open Workout 25.1 at crossfitshapesmiths in London, England
📷 RXdPhotography 

#CrossFit #WorkoutoftheDay #25point1

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## Tags

crossfit, workoutoftheday, 25point1

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