Skill

10×1 Wall walk

This probably sounds simple but they are really hard! Take as much rest as needed between repetitions and focus on quality! Start on the ground and walk up the wall under control until your belly hits the wall and hold at the top for up to 5-10 seconds. Practice keeping a rigid body throughout each rep and make sure that you are under control on the way up AND down.  If you are unable to maintain a good body position while walking your chest all the way to the wall you can walk part way up and then return under control to the ground.  Partner up with someone to share wall space and watch the clock for each other depending on how long you want to hold the top of your rep.

WOD

for time

25 Toes-to-bar
50 Wall ball shots 20/14 lb 10/9′
20 Toes-to-bar
40 Wall ball shots 20/14 lb 10/9′
15 Toes-to-bar
30 Wall ball shots 20/14 lb 10/9′
10 Toes-to-bar
20 Wall ball shots 20/14 lb 10/9′
5 Toes-to-bar
10 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s WOD has a large volume of two simple movements and your score will be the total time it takes to descend through this five round couplet.  The workout is benchmarked with a “Karen’s” worth of wall ball shots. If you are familiar with that classic workout you know how difficult large sets of the wall ball shot can be. Use a weight and target height with which you can start each round with a large set and then chip away with smaller sets for the rest of each round.  High volume toe-to-bar also present a difficult challenge.  Most of us should probably use the same strategy for the toe-to-bar as the wall ball shot.

If you are new to CrossFit and/or the volume in this workout seems daunting, consider chopping off that first round and starting with the round of twenty and forty!

 

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