Saturday 220129

Tuesday 231212

Tuesday 231212

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For time:
12 wall walks
10 wall-ball shots
9 wall walks
10 wall-ball shots
6 wall walks
10 wall-ball shots
3 wall walks
10 wall-ball shots

♀ 14-lb ball to 10-ft target
♂ 20-lb ball to 12-ft target

Post time to comments.

Goal: Midline and upper-body endurance. Aim to finish in 10 minutes or less.

This workout will give us a dose of humble pie. The first set of wall walks is a high number and will keep us busy for upward of a minute to 1:30. In contrast, the wall-ball shots will likely take the same amount of time each round, which means the first 2 rounds of wall walks will compound quickly. The higher target for the wall-ball shots adds an element of difficulty that will increase the demand on the core, making the wall walks much more difficult. To make things even more challenging, the arms are overhead for a good portion of the workout.

If you can't throw higher, throw heavier.

Michelle Duke, one of our coaches, is the creator of this workout and has already tested it. She has offered us some words of wisdom:

– Warm up the wall ball to the 10-foot target because that first set can take you by surprise.
– The wall balls were enough to slow down my wall walks.
– The shoulders will fatigue but the demand on the core had my wall walks feeling really sloppy.

This means:
– Get a good warm-up.
– Focus on proper mechanics and positioning for the wall walks: Tight hollow body, neutral spine and short steps.

Scaling:

Intermediate option:
For time:
12 scaled wall walks
10 wall-ball shots
9 scaled wall walks
10 wall-ball shots
6 scaled wall walks
10 wall-ball shots
3 scaled wall walks
10 wall-ball shots

♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target

Intermediate athletes will use the standard loads and target heights for the wall-ball shots. Since athletes will not get fully inverted, they may find their cores to be even more challenged.

Beginner option:
For time:
12 inchworms
10 wall-ball shots
9 inchworms
10 wall-ball shots
6 inchworms
10 wall-ball shots
3 inchworms
10 wall-ball shots

♀ 8-lb ball to 8-ft target
♂ 10-lb ball to 9-ft target

This workout will challenge core endurance. For beginners, the inchworm requires flexibility, a tight core, and weight transfer in the shoulders. Athletes can perform the inchworms moving forward or inching out to the plank position and backward to a standing position. The first 12 inchworms should take 1:00-1:30. The wall-ball shots should be done with a comfortable weight and athletes should aim for 10 unbroken reps throughout.

Resources:
The Wall Walk
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Tuesday 230307

Tuesday 230307

For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

♀ 14-lb ball to 9 ft
♂ 20-lb ball to 10 ft

Post time to comments.
Compare to 181206.

Scaling:
Aim to complete this couplet in about 20 minutes or less. Reduce the rowing distance as needed and select wall-ball modifications that allow you to perform relatively large sets so you can get back on the rower.

Intermediate Option:
For time:
Row 2,000 meters
50 wall-ball shots
Row 1,000 meters
35 wall-ball shots
Row 500 meters
20 wall-ball shots

♀ 10-lb ball to 9 ft
♂ 14-lb ball to 10 ft

Beginner Option:
For time:
Row 1,000 meters
35 wall-ball shots
Row 500 meters
25 wall-ball shots
Row 250 meters
15 wall-ball shots

♀ 6-lb ball
♂ 10-lb ball

Sunday 210919

Sunday 210919

For time:

800-meter run
40 wall-ball shots
400-meter weighted run
20 wall-ball shots
400-meter weighted run
20 wall-ball shots
800-meter run
40 wall-ball shots

♀ 20-lb. ball, 9-ft. target
♂ 30-lb. ball, 10-ft. target

Post time to comments.

Scaling:
Today we’re using a heavier medicine ball than we typically see on the wall ball and mixing in weighted runs. Select a weight outside your comfort zone and tackle this grueling workout. Beginners should reduce the overall volume.

Intermediate Option:
For time:
800-meter run
30 wall-ball shots
400-meter weighted run
15 wall-ball shots
400-meter weighted run
15 wall-ball shots
800-meter run
30 wall-ball shots

♀ 16-lb. ball, 9-ft. target
♂ 25-lb. ball, 10-ft. target

Beginner Option:
For time:
400-meter run
20 wall-ball shots
200-meter weighted run
10 wall-ball shots
200-meter weighted run
10 wall-ball shots
400-meter run
20 wall-ball shots

♀ 10-lb. Ball
♂ 16-lb. ball

Saturday 240210

Saturday 240210

For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.

Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises

♀ 18 lb
♂ 26 lb

Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.