Central VA Box Hop 2024

PLEASE READ AND WATCH THE VIDEO

RX 

2:00 on, 1:00 off x 4 sets

Partner 1: AMRAP

15 Wallballs 20/14

10 Axel Bar Deadlifts 155/105

5 Wall Walks

Partner 2: AMRAP

50 foot Burpee Broad Jump

In Remaining Time:

Max distance sled push in 50' sections

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SCALED

2:00 on, 1:00 off x 4 sets

Partner 1: AMRAP

15 Wallballs 14/10

10 DB Deadlifts 50/35 per hand

5 Hand release push-ups 

Partner 2: AMRAP

50 foot burpee broad jump

50 foot sled push

FLOW:

At the call of 3-2-1-GO, Athlete 1 will begin on the AMRAP of WB, DL, and WW. Athlete 2 will begin their AMRAP of BBJ and Sled Pushes. At the end of 2:00, athletes will rest 1:00, switching places, and making sure the sled is back to the starting line.
Athletes will pick up where the other left off on the wall-ball AMRAP.

Burpee broad jumps will be performed in a fall-down-from-where-you-land manner. 

If it rains, partner 2 for both scaled and RX will perform max standing calories on c2 bike.

PLEASE READ AND WATCH THE VIDEO

RX: Partner Broken Jackie

For Time with 12:00 CAP

• Row 500m

• 50 Synchro Thrusters 45/35

• Row 500m

• 30 Synchro Lateral Burpees over the Bar

SCALED: Partner Broken Jackie

• Row 500m

• 50 Synchro Air Squats

• 500m Row

• 30 Synchro Burpees with 1 Hand High Five above head at the top of each rep

Flow: At the call of 3-2-1-Go, athletes will begin their 500m row. Athletes may trade out with the partner at any point during the row. Once the rower has ticked down to 500m, athletes will move over to their thrusters and perform 50 synchro thrusters, syncing both at the bottom of the rep, and the top of the rep/lock out. Once 50 thrusters have been completed, athletes will move back to the rower to complete another 500m row, trading out as desired. Once the row has been completed, athletes will move back to the bars, and perform 30 synchro burpees over the bar, with their chests on the ground at the same time.

Please check out the video to watch the flow and movements for WOD 1. If you have any questions after watching the video, comment on the WOD 1 instagram post so we can answer questions before the day of the event. 

AMRAP 12 You go, I go 

RX:

25' Single arm Dumbbell Overhead Walking Lunge Right Arm 50/35

1 Burpee Rope Climb with hands above 9'8.5' mark***

6 Ring Dips

9 Toes to Bar

25' Single arm Dumbbell Overhead Walking Lunge Left Arm 50/35

SCALED:

25' Bodyweight Walking Lunge

1 Scaled Rope Climb starting and finishing on back on the floor

6 Box Dips

9 V-ups or Tuck-ups

25' Bodyweight Walking Lunge

***RX ATHLETES: These lines will be designated by color 1 (TBD), athletes may choose to use the black lines instead, as a scaling option, if they are unable to do any legless pulls. Please click the following link to watch this movement. Note: We only had black (scaled) lines painted at the time of recording. 

FLOW:

For this workout, Athlete 1 will begin their portion by performing the 25' walking lunges. They will continue moving through one entire round, and must cross the starting line before Athlete 2 may begin.