A. Wall Ball burst intervals
:30 AMRAP Unbroken Wall Ball Shots 24/20
:15 Rest
Stop once 100 reps are accumulated (RX)
8 MIN CAP
M:
CrossFit HQ WOD 1-18-25
For time:
1000m Row
50 Deadlifts 135/95
30 HSPU
Program Notes:
We’ve got some wall ball work to start the day. Remember perfect squatting is a prerequisite for Wall Balls. Friends don’t let friends squat shallow. So master your squat first. If you have a great squat
now is the time to develop your tolerance for wall balls AKA glorified air squats. Choose the right weight for you and hang on to it for :30 straight. You can do it! Ask your coach how you can be more
efficient. It makes a world of difference when these are done with perfect form.
“Our metcon today is a tester style workout straight from HQ. It’s got a similar format to “”Jackie””. You can not win this one on the row but you can lose it. So find your fine line on that. Break the deads “
as needed but make sure to hit big bunches. ON the HSPU, everyone will be a little different based on their capacity. One thing about HSPU or HRPU(scaled) is local failiure is real so partition wisely.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: Increase DL weight to 155/105
Intermediate: 95/65, 20 HSPU
Scaled: 75/55, HRPU’s, knee to plank form ok.
Beginner: 65/45, HRPU’s, knee to plank form ok.