Wednesday 03.10.2021

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Warm-up Drills
I. Row 500m or Run 400m
II. 2 Rounds of
7 x Air Squat to Medicine Ball
7 x Medicine Ball Deadlift
7 x Medicine Ball Sumo Deadlift High Pull
7 x Medicine Ball Clean
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Scorpion/Yoga Sandwhich

“Gregarious Influence”
For Time

Begin with
30 x Double-unders

27-24-21-15-9 x Wallball
27-24-21-15-9 x GHD/Abmat Sit-ups
30-30-30-30-30 x Double-unders


  • Rx Wallball is 20/14lbs to a 10/9ft target.
  • GHD and the dumbbell anchored Abmat Sit-ups will be at the same number of reps today.
  • Double-unders to Single-unders will be 2:1 for rep adjustments.
  • Jump rope starts and ends this conditioning challenge.
  • Rx+ should be all sets/reps unbroken to advance, athletes may also sub DB Thrusters for Wallball.
  • 15:00 time cap to score total reps Completed.

Post scores to comments.

CrossFit Endurance WOD: Erg Conditioning Intervals

3 rounds of (max effort Row x rest time)
:30 on x :30 rest
:30 on x :25 rest
:30 on x :20 rest
:30 on x :15 rest
:30 on x :10 rest
:30 on x :05 rest
:30 on x 2:00 rest


  • Max effort work output is the absolute goal for each thirty second interval.
  • Rest 2 minutes between rounds to get up and shake out the legs; aka ‘mill about smartly’.

Score each round as total meters rowed.

Skill Development
**Extra credit if time permits**
3 to 5 rounds for quality of
Task A (Skill): Handstand Walks or static hold/kick-up work
Task B (Accessory): 10 to 20 reps x Russian Twists w/ Medball or Dumbbell

Samy Daghir

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