CrossFit – Sat, Jan 17
General Prep
2 Sets:
:15/:15 Scorpion Stretch
10/10 Single Leg Glute Bridges
10 Deep Lunge Mountain Climbers
10 Air Squats
Specific Prep
2 Sets:
50ft (15m) Farmer Carry @ building to working loads
6 Goblet Squats (2–3 sec controlled descent)
10 Wall Balls (focus on rhythm + breathing)
5 Step-Back Burpees
5 Box Step-Ups or Low Box Jumps
3–5 Burpee Box Jump Overs (practice facing standard)
Teams of 3
For Time
3 Rounds:
180m (600ft) Farmer’s Carry
120 Wall Balls
60 Burpee Box Jump Overs
Farmer’s Carry: 2 x 70/53 lb (32/24 kg)
Wall Ball: 20/14 lb (9/6 kg), 10/9ft
Box Height: 24/20 in
Coaches note flow
Time Domain: 30-35 minutes
Time Cap: 40 minutes
Stimulus: Team-based aerobic conditioning with grip endurance, leg stamina, and sustained cyclical output
RPE: 7.5–8/10
Primary Objective: Maintain steady pacing across all three rounds without long stoppages
Secondary Objective: Use smart handoffs and communication to keep wall balls and burpees moving
For Time
3 Rounds:
150m (500 ft) Farmer’s Carry
90 Wall Balls
30 Burpee Box Jump Overs
Farmer’s Carry: 2 x 70/53 lb (32/24 kg)
Wall Ball: 20/14 lb (9/6 kg)
Box Height: 24/20 in
Done as completely combined reps as one partner working and one partner resting to allow for and easy set-up and flow
Level 2:
Teams of 3
For Time
3 Rounds:
150m (600ft) Farmer’s Carry
100 Wall Balls
50 Burpee Box Jump Overs
Farmer’s Carry: 2 x 53/35 lb (24/16kg)
Wall Ball: 20/14 lb (9/6 kg), 10/9ft
Box Height: 24/20 in
Same Flow and Rules, except and athlete can flow to BBJO at 60 Wall Balls
—
Level 1:
Teams of 3
For Time
3 Rounds:
150m (600ft) Farmer’s Carry
100 Wall Balls
50 Burpee Box Step-Overs
Farmer’s Carry: 2 x 44/26 lb (20/12kg)
Wall Ball: 14/10lb
Box Height: 24/20 in
Same Flow and Rules, except and athlete can flow to BBJO at 60 Wall Balls
—
Masters 55+:
Teams of 3
For Time
3 Rounds:
150m (600ft) Farmer’s Carry
100 Wall Balls
50 Burpee Box Jump Overs
Farmer’s Carry: 2 x 53/35 lb (24/16kg)
Wall Ball: 14/10lb, 10/9ft
Box Height: 24/20 in
Same Flow and Rules, except and athlete can flow to BBJO at 60 Wall Balls
Competitor:
Teams of 2
For Time
3 Rounds:
180m (600ft) Farmer’s Carry
120 Wall Balls
60 Burpee Box Jump Overs
Farmer’s Carry: 2 x 70/53 lb (32/24 kg)
Wall Ball: 20/14 lb (9/6 kg), 10/9ft
Box Height: 24/20 in
All work split equally between partners
—
Travel / Hotel:
Completed as solo version
For Time
3 Rounds:
1:00 Farmer’s Hold
60 Air Squats
30 Burpee Bench Jump Overs
Farmer’s Hold: 2 x 70/50 lb (32/22.5 kg)
Box Height: 24/20 in
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
3-4 Sets:
:30 Dual Kettlebell Front Rack Weighted Wall Sit
100ft (30m) Sled Push, For Load
1:00 Weighted Plank
