Rope Climb X 3
Box Jump 2mins (50 jumps @ 20″ box)
21 Dips
Box Jump 90secs (40 jumps @ 20″ box)
15 Dips
Box Jump 60 secs (30 jumps @ 20″ box)
12 Dips
Box Jump 30 secs (20 jumps @ 20″ box)
9 Dips
Rope Climb X 3
Submit time for completion of entire workout. Ranking requires completion of jumps
on time and at height. CrossFit rope is 13ft.
Though the “Workout of the Day” is designed to meet the needs of elite athletes
readying for the highest levels of competition, they can be toned down to provide
an acceptable challenge for even the novice exerciser. Choose lighter loads,
reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise
for tamer versions of the same function. If you need help or ideas for moderating
these workouts let us know by email at [email protected]
The “Workout of the Day” is engineered to elicit an adaptive response consistent
with the CrossFit philosopy (see CrossFit Foundations).
Following the workout daily provides a substantial volume of exercise at HIGH
intensity while minimizing the likliehood of burnout and overtraining or orthopedic
over-stress. Considerable thought and energy has been given to the precise order
and nature of the workouts. Alterations of this pattern potentially risks burnout,
injury, or gaps in your fitness.