Jared Holland takes on today's workout at CrossFit East Nashville:
For time: Run 800 meters Then, 50-40-30-20-10 reps of the couplet: Wall ball Box jump Then, run 800 meters
♀ 14-lb ball, 20-in box ♂ 20-lb ball, 24-in box
Post time to comments.
Scaling: Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 18-22 minute range.
Intermediate Option: For time: Run 800 meters Then, 50-40-30-20-10 reps of the couplet: Wall ball Box jump Then, run 800 meters
♀ 10-lb ball, 20-in box ♂ 14-lb ball, 24-in box
Beginner Option: For time: Run 400 meters Then, 40-30-20-10 reps of the couplet: Wall ball Box jump Then, run 400 meters
♀ 6-lb ball, 12-in box ♂ 10-lb ball, 20-in box
— CrossFit is the world’s leading platform for improving health and performance. In the 20 years since its founding, CrossFit has grown from a garage gym in Santa Cruz, California, into the world’s most effective program for improving health and performance through nutrition and exercise. CrossFit is the world’s leading provider of accredited performance-based training courses and certifications and has more than 125,000 credentialed coaches across the world. The program can be modified to welcome people of all ages and abilities and millions of people have already experienced CrossFit’s transformational benefits in more than 13,000 affiliated gyms across 158 countries. CrossFit also directs the CrossFit Games season, beginning with the annual CrossFit Open, through which athletes at every level compete worldwide, and culminating in the CrossFit Games, where top athletes compete for the title of Fittest on Earth®.
