Rope climb and do push-ups non-stop for 30 minutes.
The objective here is to climb and push until you can do neither.
Thoroughly exhaust both functions within 30 minutes.
Report the details of the experience both today and the effects tomorrow.
Count the number of trips up the rope (the CrossFit rope is a 13' "shorty")
and the number of push-ups within the half hour. Remember the CrossFit
push-up is a very rigid body, deep, controlled movement.
No cheating on the push-up!!
Find a swimming hole/pool and pound out 15 fast laps!!
Complete as many reps in 30 minutes as you can of:
Rope Climb
Push-up
The objective here is to climb and push
until you can do neither. Thoroughly exhaust
both functions within 30 minutes. Report the
details of the experience both today and
the effects tomorrow.
Count the number of trips up the rope
(the CrossFit rope is a 13' "shorty") and
the number of push-ups within the half hour.
Remember the CrossFit push-up is a very
rigid body, deep, controlled movement.
No cheating on the push-up!!
Find a swimming hole/pool and pound out 15 fast laps!!
5 Sets of pull-ups. Fast-slow-fast-slow-fast.
The fast ones are fast and sloppy; the slow ones are excruciatingly perfect.
This is, of course, high rep and low rep, alternating.
The following circuit contains three elements and is a powerful whole body workout.
Each element is 45 seconds with a fifteen second rotation
(not one second more or you start over).
Make five rotations. That's exactly fifteen minutes.
If you don't know the elements you haven't been paying attention.
(It's partly our fault; we're working on a page of descriptions and illustrations.)
Email us for details if you can't find them off of the archived routines and links.
"Wall Ball"
Hollow Rock
Romanian Deadlift/Upright Row combo movement
Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
a deep front squat followed through with a push-press and overhead throw. The ball, a
20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
reach and rebound to your hands where you immediately bring the ball back to your chest
and squat to absorb the impact. The movements up and down are mechanically identical.
Stand about 18 inches away from the wall. The idea is to be in constant motion either on
the way up or catching and lowering. The major faults here are either to not squat to
parallel and to let the ball contact with a thud rather than gently absorbing the impact with
the arms and legs.
Run 800 meters.
Stretch for ten minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Run 800 meters.