CrossFit Now – CrossFit
STRUCTURE: “WALKING ON SUNSHINE” 5 AMRAP4’s separated by 4 Minutes of Rest. In each AMRAP4, athletes will complete a 30/21 Calorie Row and 21 Kettlebell Swings. Then, athletes will do a Max Distance Handstand Walk or as many Wall Walks as possible in remaining time. This workout including rest will take 36 minutes- (so we need to get warmed up efficiently!)
STIMULUS: Sprint intervals with some serious shoulder fatigue!
STRATEGY: Athletes want to move fast through the row and kettlebell swings to leave as much time as possible to do their max movement. Athletes should aim to be consistent across all rounds.
SCORING: Score today is total reps (HSW 5 feet = 1 rep)
SCALING: Athletes should try to have 2:00 – 3:00 for Max Handstand Walk or Wall Walks.
LOGISTICS: For the handstand walk, mark off 5ft. sections. Each fully completed 5ft. section will count as 1 rep. You can mark out just one 5ft. section and go back and forth or mark out up to 25ft. of 5ft. sections. Each walk should start with both hands behind a line, and finish with both hands clearly over a line that follows.
“WALKING ON SUNSHINE”
Today is a sprint- athletes should find a moderate to fast pace on the Row keeping a lower stroke rate
Athletes can breathe through kettlebell swings, shooting for unbroken sets
Aim to stay consistent on the Max Handstand Walk/ Wall Walks
“Walking on Sunshine” (4 Rounds for reps)
“WALKING ON SUNSHINE
30/21 Calorie Row
21 Kettlebell Swings
Max Wall Walks
Rest 4 Minutes Between
Subs-27/17 Cal Bike or 400m Run
RX+-Max Distance Handstand Walk, Score 1 rep per 5 ft of HSW
50-59-35/26# Partial Wall Walk (Not all the way up)
60+ -26/18#, Max Plank DB Rows
Basics-18 Cal Row, 10 Light KB Swings, Light Plank DB Rows