CrossFit Now – CrossFit
WOD
“The Old Block” (Time)
“The Old Block”
For Time:
50 Wallballs
40 Box Jumps
30 Lateral Barbell Burpees
20 Power Snatches
1,000 Meter Row
20 min Time Cap
Subs
800m Run or 2000m Bike
RX+–20/14#, 10/9′, 24/20″, 115/85#
RX-20/14#, 10/9′, 24/20#, 95/65#
50-59-14/10#, 10/8′, 20/16″, 75/55#
60+-10/6#, 10/8′ Step Ups, 65/45#
Basics-25 WB, 20 step ups, 15 Burpees, , 10 Snatches, 500 Row
DESCRIPTION
We’ll work through 5 stations in this chipper style workout
Complete all the reps at one station before advancing to the next
We expect this workout to take around 12-20 minutes to complete
WALLBALLS
Choose a weight that can be completed in under 4 minutes
Men throw to 10 feet
Women throw to 9 feet
BOX JUMPS
Jump up to the box for RX
Stand to full extension on top of the box
We recommend stepping or jumping down instead of the riskier rebounding option
LATERAL BARBELL BURPEES
Athletes do not have to stand to full extension when jumping over the bar
Step-ups or jump-ups out of the burpee are allowed, but lets take off with two feet when jumping over the bar
POWER SNATCHES
Choose a moderate weight that can be completed in about 3 minutes or less