CrossFit Now – CrossFit
WOD
“Shot Caller” (Time)
“Shot Caller”
5 Rounds:
21 Wallballs
18 Alternating DB Power Snatches
15 Box Jumps
12 Toes to Bar
25 min Time Cap
RX+-Same as RX
RX-20/14# 10/9′, 50/35#, 24/20″
50-59-14/10#, 10/8′, 35/20#, 20/16″
60+-10/6#, 10/8′, 20/15#, Step Ups
Basics-9 WB, 8 DB Snatch, 7 Step Ups, 6 Sit Ups
DESCRIPTION
* Today’s 5-round workout has a nice mix of non-barbell weightlifting and gymnastics
* We expect this piece to take between 18-25 minutes to complete
* The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap
* This works out to 5 minute rounds, or a 1:15 average per movement
WALLBALLS
* Choose a weight that you could complete for 50+ unbroken reps when fresh
* Men throw to 10 feet and Women throw to 9 feet
ALTERNATING DUMBBELL POWER SNATCHES
* Let’s choose a weight that can be completed for 30+ reps unbroken when fresh
* We’ll alternate arms on every rep for a total of 9 each side
* Both heads of the dumbbell should make contact with the floor between the feet
BOX JUMPS
* These are standard box jumps, which require full extension at the top of each rep
* Jump up to the box for “RX”
* We encourage all athletes to step off or jump off the box instead of the riskier “rebounding” option
TOES TO BAR
* If you have 15+ toes to bar unbroken, let’s complete this station as written
* If you’re not there yet, consider reducing reps or doing Hanging Knee Raises, Lying T2B or Sit Ups