Warm Up:
1 round:
Partner 1: 200-m row
Partner 2: med-ball front squats
– Switch.
1 round:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 squat throws
PARTNER WOD: CROSSFIT REGIONAL 2014 EVENT 6
For time with a partner:
50-calorie row
50 box jump-overs (20/24 in)
50 deadlifts (125/185 lb)
50 wall-ball shots (14/20 lb) (10 ft)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row
Time cap: 21:00
Intermediate:
For time with a partner:
50-calorie row
50 box jump overs (20/24 in)
50 deadlifts (105/155 lb)
50 wall-ball shots (10/14 lb) (9/10 ft)
30 foot-assisted ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row
Time cap: 21 minutes
Beginner:
For time with a partner:
50-calorie row
30 box step-overs (20 in)
30 deadlifts (85/115 lb)
30 wall-ball shots (10/14 lb) (9/10 ft)
30 hand-elevated ring push-ups
30 wall-ball shots
30 deadlifts
30 box step-overs
50-calorie row
Time cap: 21 minutes
Home Workout:
For time with a partner:
50 single-arm DB sumo deadlift high pulls (35/50 lb)
50 broad jumps (4 ft)
50 double-DB deadlifts
50 single-DB thrusters
50 hand-release push-ups
50 single-DB thrusters
50 double-DB deadlifts
50 broad jumps (4 ft)
50 single-arm DB sumo deadlift high pulls
Time cap: 21:00
Movement scaling options:
Row: Substitute different cardio option, still for calories
Box jump over: Height, step-overs
Deadlift: Load, DB deadlifts, reps
Wall balls: Load, height, reps
Ring dip: Foot-assisted ring dips, bench/box dips, reps
Cool down:
Accumulate:
5:00 slow row, bike or ski