CrossFit Now – CrossFit
DESCRIPTION
**STRUCTURE:** Athletes will complete the same 21-15-9 couplet of Wall Balls 3 times and farmers carry in between rounds. Athletes will complete 21 Wall Balls, 21 Box Jumps, then 15 Wall Balls and Box Jumps, 9 Wall Balls and Box Jumps then complete a 200 Meter Farmers Carry. They will then complete that same 21-15-9 then another 200 meter Farmers Carry before completing that same 21-15-9 and finishing after the last 9 Box Jumps. There is no Farmers Carry after the last round. No Rebounding Box Jumps.
**STIMULUS:** “Moneyball” is a **Pacer** workout.
**STRATEGY:** Each 21-15-9 of Wall Balls and Box Jumps contains 90 reps and should take athletes 5:30 or less. Each 200 Meter Farmer Carry should take athletes 1:30 or less.
**SCALING:** Choose a weight for the Wall Ball that allows sets of 21, 15, and 9 reps to be completed in 2 sets or less. Choose a weight and distance for the Farmers Carry that can be completed without putting the dumbbells down more than twice.
**SCORING:** Score is the time it takes to complete the workout. Today’s workout is time capped at 25:00.
EFFICIENCY TIPS
-Advanced athletes may attempt to go unbroken on the Wall balls
-There is interference between Wall balls and Box jumps, Choose one to push the pace on and one to pace through.
-Recover aerobically on the farmers carry
WOD
Moneyball (Time)
“MONEYBALL”
21-15-9:
Wallballs
Box Jumps
200 Meter Farmers Carry
21-15-9:
Wallballs
Box Jumps
200 Meter Farmers Carry
21-15-9:
Wallballs
Box Jumps
25 min Time Cap
RX+-20/14#, 10/9′ 24/20″ 50/35#
RX -20/14#, 10/9′ 24/20″ 35/20#
50-59 -14/10# 10/8′ 20/16″ 20/15#
60+ 10/6#, 10/8′ Step Ups, 15/10#
Basics-9-6-3 Light WB DB Step Ups