CrossFit WOD, December 10, 2021
15:00-26:00
3 sets
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50s/35s)(24/20)
– rest 1:00 between sets –
The SCALING aim should allow for at least 40 seconds of dumbbell step up and overs.
Scaling option to finish near the target score:
3 sets
AMRAP 3 Minutes
60 Double Unders
20 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (35s/25s)(20/16)
rest 1:00 between sets –
Target reps each set: 115+
Minimum reps before scaling each set: 105
Front Rack Lunges:
10,8,6,4,2
– Increase weight each set so reps are hard but doable
– Superset 20x alternating jumping lunges (10 each leg)
* Rest 2 minutes between sets
5 Push Press x 5 sets (work up to a 5RM)
– Superset 10x single-arm Dumbbell Press, each arm (Light weight)
* Rest 2 minutes between sets
MG Rope Climb/Pull Over Workout
5-4-3-2-1
Rope Climbs
Pull Over On Rig
50-40-30-20-10 [in feet]
Walking Overhead Dumbbell Lunge [Rx +75/50] [RX 50/35]
*Switch arms 1/2 way through lunge
Scaling for Pull Overs:
Option 1: Windmill [This is a progression for the Pull Over].
Option 2: Pull-Up into Leg Lift [This is a beginner progression and the easiest scaling option.]
For example:
Round One:
5 Rope Climbs
5 Pullovers
50 foot Overhead Walking Dumbbell Lunge
Scoring: Time
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. 1 Set
15/12 Calorie Bike (build intensity each round)
50 Single Unders
10 Goblet Squats (light)
10 Step Ups