23.07.29

INTENDED STIMULUS

2014 CrossFit Regional event individual workout; for most athletes, this was a get-as-far-as-you-can 21:00 AMRAP.

In order to finish, pairs should complete each row in 3:00 or less, leaving just over 2:00 to complete each movement within the chipper.

Divide movement as desired; someone should always be moving.

RX

For time with a partner:
50-calorie row
50 box jump-overs (24/20 in)
50 deadlifts (185/125 lb)
50 wall-ball shots (20/14 lb)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row

Time cap: 21:00

LEVEL 2

For time with a partner:
50-calorie row
50 box jump overs (20/18 in)
50 deadlifts (145/100 lb)
50 wall-ball shots (16/12 lb)
30 foot-assisted dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row

Time cap: 21 minutes

LEVEL 1

For time with a partner:
40-calorie row
40 box step-overs (20 in)
40 deadlifts (115/85 lb)
40 wall-ball shots (10/6 lb)
40 box dips
40 wall-ball shots
40 deadlifts
40 box step-overs
40-calorie row

Time cap: 21 minutes

SKILL WORK

Rest, stretch, recover.

STRETCHING

5:00 slow row, bike, walk or ski
1:00 couch stretch/side

WHITE BOARD BRIEF

Target Time | 18:00-21:00.

Today we get to tackle a 2014 CrossFit Regional individual workout, but in partners! For most athletes, this was a get-as-far-as-you-can 21:00 AMRAP.

In order to finish, you’ll need to complete each row in 3:00 or less, leaving just over 2:00 to complete each movement within the chipper.

Divide movement as desired, but someone should always be moving.

This should be a sprint, so choose the appropriate scaling. Let’s preserve reps as much as possible, and reduce the barbell and medicine ball loads first.

If you don’t have multiple kipping ring dips, scale to foot assisted.

Hit this hard and have fun!