CrossFit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 minutes cardio easy
+
Every 2:00 x 6:00 – 10 calorie ski erg + 20 Double under or single
+
5 Rounds of the following @ warm up pace
5 Push up
10 Lateral hops
5 Burpee
20 Double under or single
+
Get comfortable with wall walk measurements and standards –
** With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and
touching the wall, mark a tape line at the top of the athlete’s shoulder.
• The edge of the tape that is closest to the wall must be in line with the shoulder.
• This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
**Every rep begins and ends with the athlete lying down,
with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must
touch the first tape line (fingers touching is OK).
• Both feet must be touching the ground at the
beginning and end of each rep.
• Both hands must remain on the tape until both feet
are on the wall and no longer touching the ground.
Metcon (Time)
21.1
RX
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
Metcon (Time)
21.1
Scaled
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min.
Metcon (Time)
21.1
Foundations
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min.
Metcon (Time)
21.1
Equipment Free
For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps
Time cap: 15 min.