General: 6:00
200m Run
50 jumping jack
50 Seal jack
200m Run
_________
Specific: 15:00
20 Standing calf raise (both legs at once)
10 Box step up
10 Box jump + step down
10 Box jump over (practice for WOD)
_________
5 Air Squat
5 Medball front squat
5 Medball thruster
5 low wallball shots
10 Wallballs
_________
10 Hollow rocks
10 V Up
10 Abmat sit up
2×5 GHD Sit up to parallel (gain range in 2nd set)
2×5 GHD Sit up (cycling faster)
RXConditioning (20:00)
21-15-9-15-21
Wallball (20/14lb.) (10/9ft.)
Box Jump Over (24/20’)
GHD Sit Up
Goal time: Sub 15:00
Time cap: 20:00
Intermediate
21-15-9-15-21
Wallball (14/10lb.) (10/9ft.)
Box Jump Over (24/20’)
Abmat Sit up
Baseline
21-15-9-15-21
Wallball (6/4lb.) (low wall target)
Plate Jump Over (custom height’)
Assisted sit up
(6:00)
3x:30 loaded wall sit (KB front rack)
Rest as needed between sets.
Today we burn it down CrossFit style. We love using intervals, we love training and we also love testing benchmarks–but today we simply have fun. Keep moving through this down and back again pyramid (rep scheme) style workout and scale so you can keep yourself moving at a steady clip from start to finish with minimum “big” breaks.