CrossFit - Sat, Mar 22
Warm-Up:

400m Group Run

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2 Rounds

10 Wrist Rocks

10 Alternating Calf Stretches

10/10 Hip Circles

10/10 Kneeling Thoracic Rotations

10 Alternating Bird Dogs

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Specific Prep

5 Cycles of Complex (Empty Barbell)

High Hang High Pull

High Hang Muscle Clean

Hang Power Clean

Low Hang Power Clean

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Wall Wall Efficiency:

  • Perform 2 Partial Wall Walks, Focusing on Start and Maintaining Hollow as Body goes up the wall.
  • Then 2 Wall Walks, For Speed and Efficiency

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Build over the course of 3-5 Sets to working loads on the barbell. Barbell Loads should not exceed 70% of 1RM

Workout Primer

200m Run

3 Power Cleans @ Working Loads

2 Wall Walks

"Wrecking Ball" (Time)

For Time, With a Partner

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: 205/145lbs (93/65kg)

Wall Walk: 10in From Wall

Score = Time

Goal: 16-20 minutes
Time Cap: 25 minutes

Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits, allowing both partners to maintain intensity.

Secondary Objective: Maintain an even, controlled run pace, ensuring neither partner redlines before the barbell and gymnastics work.

Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.

RPE: 8/10—

This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.

[Wrecking Ball: Levels] (Time)

Level 2:
For Time:
3 Rounds
400m Run (Together)
15 Power Cleans
10 Wall Walks

Barbell: 155/105lb, 70/48kg
Wall Walk: 10in From Wall

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Level 1:
For Time:
3 Rounds
400m Run (Together)
15 Power Cleans
10 Partial Wall Walks

Barbell: 70% of Power Clean
Wall Walk: 30in From Wall

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Competitor / Rx+ : Solo
For Time:
3 Rounds
400m Run (Together)
15 Power Cleans
10 Wall Walks

*All reps are combined between you and your partner

Barbell: 225/155lbs (102/70kg)
Wall Walk: 10in From Wall

Score = Time

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Masters 55+:
For Time:
3 Rounds
400m Run (Together)
15 Power Cleans
10 Wall Walks

Barbell: 135/95lb, 61/43kg
Wall Walk: 20in From Wall

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Big Class:
As prescribed

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Limited Equipment: Solo
For Time:
3 Rounds
400m Run
15 Dumbbell Power Cleans
5 Wall Walks

Dumbbells: 50/35lb, 22.5/15kg
Wall Walk: 10in From Wall

Mobility Prep

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Foam Roll Upper to Lower Back

Optional Accessories (Checkmark)

3 Sets

15 GHD Hip Extensions

:30 second Weighted Hip Thrust Hold

-Minimal rest between sets

Rest as needed b/t sets