CrossFit – Mon, Jan 23


2 Sets
1:00 Row (moderate)
10 Single Arm KB Thruster R/L (Light-Moderate)

1 set (at workout pace):
100m Row
5 Air Squats
3 Wall Balls (at first workout height and weight)
3 Wall Balls (at second workout height and weight)

Great [wall] Balls of Fire (Time)

500m Row
50 Air Squats
-rest 1:00-
500m Row
50 Wall Balls (20/14) (10’/9’)
-rest 2:00-
500m Row
50 Wall Balls (20/14) (11’/10’) [60 wall balls wall height restriction]-rest 3:00-

5 sets:
250m Row
-rest 0:30 b/t sets-

  • How to Pace:STEADY! This workout is going to be a long one and put a hurting on your quads. Use the first set as a leg primer, grind through the increasing wall ball high, and settle into high-intensity intervals to cash out.

  • How it should Feel:LACTIC ACID PARTY! Nowhere for your lower body to hide. Embrace the suck, and don’t you dare quit on us. Try to hang onto as big of unbroken sets as possible!

  • Row: The row with the 2 sets of wall balls should be steady, pacing around 75-80% to keep your legs at bay. As we go into the intervals after the wall ball sets, we want intensity/pacing to increase around 85%+. The goal for the intervals should be sub 53/60 seconds.

  • Air Squats: Non-stop! Don’t pump them out and blow your quads up. Stay consistent and move steadily.

  • Wall Balls: Weight and reps stay the same but height increases. With that said, the goal on the first 50 reps should be 1-2 sets. The 2:00-minute rest will help the body recover and be ready to attack the final 50 reps within 2-3 sets.

  • If you do not have the space to complete higher wall balls, you will complete 60 Wall Balls in the 3rd part. (this will be considered scaled to keep the leaderboard clean for those completing the workout as written)

Good Mornings (3×7)

Post Workout Mobility

1 minute Couch Stretch (each side)
1 minute Pigeon Pose/Stretch (each side)
1minute Lacrosse Ball Glute Smash (each side)
1 minute Spiderman Stretch (each side)