CrossFit

Warm Up

3 rounds of
200 m Row
7 Ring Rows
7 V-Ups
7 Squats

Then spend 10 min either
warming up Front Squat (for Willy)
or working on Gymnastics skills (for Gallant)

 

WOD

Athlete’s Choice!
“Willy”
3 Rounds for Time
800 m Run
5 Front Squats (225/155)
200 m Run
11 Chest to Bar Pullups
400 m Run
12 KB Swings (32/24kg)

OR
“Gallant”
For Time
1 Mile Run with Ball (20/15)
60 Burpee Pullups
800 m Run with Ball (20/15)
30 Burpee Pullups
400 m Run with Ball (20/15)
15 Burpee Pullups

 

Scaling for “Willy”

ADV:       185/135

INT:         155/115

BEG:        135/95

NOV:       115/75

Scale the KB as needed.

L1) First Run in each round is 400 m

 

Scaling for “Gallant”

L1) Runs without Ball

L2) Runs without ball and Burpee Pullups are 45-25-15

Intensity

Warm Up

3 Rounds
150 M Run
5 Kipping Pullups
10 Squats
10 DB Push Press

 

WOD

“Daniel”
50 Kipping pull-ups
400 m run
21 thrusters, 50/35
800 m run
21 thrusters, 50/35
400 m run
50 Kipping pull-ups

 

No Kip? Sub 50 Ring Rows

L1) 35 pullups instead of 50

L2) 35 pullups instead of 50 and all runs are 400 m