2024-09-03

• Overview: This is a repeat workout from 9/19/2023. In this classic CrossFit benchmark workout, athletes will be challenged to hold on for big sets of wallballs while pacing the run and box jumps in a way that will allow them to stick to those bigger sets.
• Run: Should be completed in 2:15 or less.
• Box Jumps: Stand all the way up on the box. Reps should be completed in 1:30 or less.
• Score: Total time to complete work. Add 1s per rep to your score if time capped.

• Major goal for all athletes in this workout is to stay in motion.
• Run at a pace that allows you to excel on the indoor movements. Only put the foot on the gas pedal if you are confident you can get right to work when you get back to the box and to the wallball.
• Break the wallballs in a way that will allow you to rest for as little time between sets as possible. We are aiming to hold onto this ball for 10+ reps at a time.
• Find a steady, consistent pace on the box jumps. This will allow you to maintain control of your breathing before heading back to your wallball.

400 METER RUN

• Reduce Distance
• 500/450m Row
• 400/360m Ski
• 1000/900m Bike
• 2:00 Efforts on Air Runner/Treadmill
• 25/20 Calorie Assault/Echo

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 45 Squat Jumps
• Reverse Lunges

WALLBALLS

• Reduce Reps
• Reduce Loading
• Reduce Target Height
• Single Dumbbell/Medball Thrusters
• Empty Barbell Thrusters
• 45 Air Squats

200m Run
6 Wallballs
6 Box Jumps