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Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE

 

Conditioning:

Partner WOD*

“Time to make lemonade with the lemons!”

20 Triple Unders

40 Wall-Ball Volleyball Throws @ 8′ (25/20/16)*

20 Chest-2-Bar Pull-up

Run 800m

30 GHD Sit-ups

30 Shoulder Press (95/63)

30 Overhead Squats (95/63)

Row 800m

30 Kettlebell Swings (72/53)

30 Push Press (115/73)

30 Front Squats (115/73)

Run 800m

20 Handstand Push-ups

40 Plate-facing Burpees

20 Triple Unders

 

For Time

*Instructions:

Equal work. One partner working at a time. Tag between exercises.

Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 20 lb ball. If ball touches the floor for ANY reason anytime between rep 1 and 40, both partners stop and do 5 penalty burpees.

 

…Rest 8 minutes

 

Strength:

Bear Complex*

1-rep max

*Clean, Front Squat, Push Press, Back Squat, Push Press

Athlete can connect and combine any of the movements as desired, as long as they pass through each position.

 

For max load

(12:00 cap)

 

Mobility:

Hip Capsule – 1:30/side

Overhead w/ External Rotation Bias – 1:30/side

Quad Smash – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 14

 

 

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