6 Inch Worms
8 Single DB Box Step Ups
25′ Walking Lunge
6 Single DB Box Step Ups
25′ Duck Walk
4 Single DB Box Step Ups
4 Wall Walks
Every :75 for 8 Sets (4 each), alternating:
– 14 Banded Strict Pull Ups
– 14 Push Ups
Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Push Ups. Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 4 sets of 15 fast reps may add a deficit.
Wod – 14 minutes hard cap
*let’s review a “hard cap”.. that means STOP at 14 minutes but more importantly it means you should be scaling to come in under 14 minutes. Looks at the clock when you hit round 3, if you are not half way you need to scale back weight on the step ups or the skill on toes to bar. Don’t be easy on yourself but don’t lose the intended stimulus of the workout. a 14 minute workout is not the same feel as a 24 minute workout.
2 Wall Walks
8 S-DB Step Ups 50/35lbs to 24/20″ (single DB)
8 Toes to Bar
8 S-DB Step Ups 50/35lbs to 24/20″
Feel: Cardio Pacing: Sustain
Target Score: 10-14 minutes (2:00/round average) Firebreather Score: sub-10 minutes (1:30/round average)
– Wall Walk: Use the CrossFit Open standard scaling for athletes. Can be reduce to 1 wall walk athletes
can do so consistently.
– DB Step Up: Should allow for unbroken steps
– Toes to bar: Should be 1 set each round. Can be reduce to as few as 5, but fewer than 5 should be scaled to kipping knee raises or AbMat sit ups
5 rounds of 100m barbell front rack carry. weight should be fairly heavy and 100m should be unbroken be careful walking with a barbell in the front rack, we don’t do it that often
6 Inch Worms