Saturday

220702

Workout of the Day

40

Last-Chance Qualifier Workout 4

2 rounds for time:

50 burpee box jump-overs
75 double-unders
100 wall-ball shots

♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target

Time cap: 20 minutes

Post time or reps completed at the time cap to comments.


Scaling:
The Last-Chance Qualifier workouts are designed to separate the very, very good from the best. Most CrossFit athletes will need to scale them to maintain a good workout. For Workout 4, reduce the reps of each movement to finish under the 20-minute time cap.

Intermediate Option:
2 rounds for time:
35 burpee box jump-overs
50 double-unders
75 wall-ball shots

♀ 20-in box, 14-lb ball, 10-ft target
♂ 24-in box, 20-lb ball, 10-ft target

Beginner Option:
2 rounds for time:
25 burpees
50 single-unders
50 wall-ball shots

♀ 6-lb ball, 9-ft target
♂ 10-lb ball, 9-ft target

The Burpee Box Jump-Over

The burpee is a versatile movement. In its simplest form, it requires little skill, space, or equipment. However, the framework of the basic movement lends itself to many creative variations, such as burpee box jump-overs, which have the potential for greater intensity and challenge coordination, agility, and balance. 

WatchThe Burpee Box Jump-Over

The Double-Under

9

"Double-unders require the athlete to propel the body upward and lift the feet up to several inches from the ground while making small, fast circular movements with the wrists in order to execute multiple turns of the rope with each jump. They develop dynamic balance, speed, quickness, agility, coordination, concentration, and cardiorespiratory efficiency." —Buddy Lee, "Jump Rope Basics, Part 2" (adapted)

WatchThe Double-Under

The Wall-Ball Shot

As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wallball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.

Watch The Wall-Ball Shot

Comments on 220702

39 Comments

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Clint Michael
November 22nd, 2022 at 11:21 pm
Commented on: 220702

210 reps - Rx’d

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Jeff Chalfant
July 23rd, 2022 at 7:32 pm
Commented on: 220702

Intermediate scaling: 274 reps (1 round plus 35bbjo+50dubs+29 WB)


Fasted and only 1 French press of Matè beforehand. Cardio nightmare. Kept messing up on dubs round 1, round 2: 10-40. Sets of 15 on wallballs except for the last 15 of round 1 which I broke 8-7 to go right into burpees. Round 1 burpees unbroken but round 2 was 10-5-10-10...



180#ver43.3/176cm

(edited)
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Alexandre Beaulieu
July 17th, 2022 at 10:12 pm
Commented on: 220702

1 + 40 Rx

M/35/197

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Jeffrey Howard
July 16th, 2022 at 5:44 pm
Commented on: 220702

M/26/5'8"/170lb

CrossFit AFK


296 - Rx (21 double-unders into the second round. Did 1st 50 BBJOs in 5 minutes. Tripped a lot on the double unders. Did 10s to get through the wall ball shots. Took me to about the 13-minute mark. Then held on for dear life to get as far as I could after that.)

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Courtney Guthrie
July 15th, 2022 at 9:01 pm
Commented on: 220702

1+52 s

35 burpee box jump overs 20”

50 doubles

50 WB 10’ / 14#


times: 4:34 BBJ / 1:33 DU / 6:56 WB / 6:24 BBJ / 0:32 DU


I was going to do 75 WB but I really should have scaled the WB weight. It was taking too long doing sets of 5 with such long rest so I stopped at 50.


F/25/5’5/150

CrossFit AFK

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Dan Morris
July 12th, 2022 at 2:47 pm
Commented on: 220702

Scaled to rounds of 15 BOBJ; 100 single unders; 75 WB


got to 35 WB Shots in 2nd round of 20min cap; finished all in 24 mins


43 / 6’0 / 195

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Sasha Geonya
July 7th, 2022 at 6:33 pm
Commented on: 220702

354 reps

*wall ball 12 kg, 9 ft target

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Ralph Keeley
July 7th, 2022 at 3:48 am
Commented on: 220702

M/36/6'/172#


1+40 BBJO Rx


Deo gratias

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Chris Meldrum
July 6th, 2022 at 6:48 pm
Commented on: 220702

As rx’d, 1 round + 44 burpee box jump-overs.


This was awful – a real “goatsucker” WOD.  El Chupacabra, as K-Star would say!  Slow and steady on the BBJOs; DUs in 4 sets; wall balls 15-15 and then sets of 10.  Did this with Ian (17yo), who scaled to a 12” box, single unders, and 12 pound wall ball.  He was ahead of me the whole way and got 1 round in 15 minutes.


49m/5'10"/180

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Brian Louchis
July 4th, 2022 at 5:04 am
Commented on: 220702

22:24

20" box, 0 lb wall ball 😉

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Nate Gordon
July 3rd, 2022 at 6:46 pm
Commented on: 220702

Intermediate scale completed in 19:31

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Shane Azizi
July 3rd, 2022 at 6:36 pm
Commented on: 220702

1 round + 6 burpee box jumps (time cap) Rx

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Coastie Nick
July 3rd, 2022 at 6:17 pm
Commented on: 220702

Intermediate: 1 rd. + 87 reps @ 20 minute cap.

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Greg Fairbanks
July 3rd, 2022 at 4:51 pm
Commented on: 220702

Beginner Scale-ish

2 rds for time

25 burpees

50 single unders

50 wall ball "short throws" (double the load to 20#, threw the ball 2ft out of my hands at the top of my reach)


16:23

lung burner!

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Steve Day
July 3rd, 2022 at 1:48 pm
Commented on: 220702

Scaled to:

4 rounds

25 burpee step up

38 double unders

50 thruster w/ 10lb db


untimed

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Antonio Alves
July 3rd, 2022 at 11:01 am
Commented on: 220702

Modified:

--

Time cap: 20 minutes

2 rounds for time:

50 burpees

50box step-ups

75 curb jumps

100 DB thrusters @ 2x 7,5 kg DB

1 round at 17'48'' + 20 burpees

--

Peace.

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Joshua Brown
July 3rd, 2022 at 6:32 am
Commented on: 220702

2 rounds 21:09

25 burpees over 24’ box

50 single unders

50 wall ball w/12lb

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Kevin Owen
July 2nd, 2022 at 11:46 pm
Commented on: 220702

Beginner rx’d: 17:02. Fit for Fifty chart IV, level D warmup. 1k run 5:04




m/65/5’10”/166

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Matt Jones
July 2nd, 2022 at 7:21 pm
Commented on: 220702

16:09 w/ partner; rx movements

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John Clarke
July 2nd, 2022 at 5:37 pm
Commented on: 220702

50 broomstick hopping burpees

75 double under

100 wall balls, 9 foot target


1 round, 148 reps

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Jim Rix
July 2nd, 2022 at 5:15 pm
Commented on: 220702

Scaled/subbed to 2 RFT

25 burpee box overs, 24” box

150 single unders

30 wall balls, 20# ball

30 wall balls, 15# ball

21:09


Been a long time since we’ve done wall balls. Reminded me that, once started, it’s easier to keep going than rest for a few breaths and then restart. My heart and breathing seem to accelerate when I rest.


59/5’8”/157

(edited)
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Az Native
July 2nd, 2022 at 5:08 pm
Commented on: 220702

Cut way down and split up.

3 rounds

15 burpee BJ over

75 SU

30 WB

19:25

Had nothing in the tank. Already 100 with about 50% humidity.

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Michael Arko
July 2nd, 2022 at 5:05 pm
Commented on: 220702

Intermediate reps 35-50-75

subbed 25lb DB thrusters for wall balls

(1 DB not 2)


19:24

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Jorge Amado
July 2nd, 2022 at 4:47 pm
Commented on: 220702

230 reps at intermediate

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Lincoln Kerger
July 2nd, 2022 at 4:20 pm
Commented on: 220702

Intermediate'ish

2 RFT (20 minute cap)

35 burpee bench step overs

50 DUs

75 WBS

1 rnd + 21 WBS at time cap


Finished WBS to complete round 2 for good measure but didn't keep track of time. Subbed bench step overs for box jump overs as I have no box and my bench is too unstable for jumping onto. Too much tripping up for DUs but were better in round 2, burpee step overs unbroken each round, WBS were broken mostly 10-15 at time.

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Aaron Brumit
July 2nd, 2022 at 3:39 pm
Commented on: 220702

intermediate

1 round + 19 box jumps


quads were smoked after first round of WB.

lazily completed round 2 at 35:19

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Jonathan Elmore
July 2nd, 2022 at 2:22 pm
Commented on: 220702

24:07 35 Burpee 24Box, 100Singles, 75 9ft WB

Afternoon: Wife did beginner 1 round then 15 Burpees, 50 singles and 25 #8 Thrusters with 2:54 left on clock

I did beginner 10:38

(edited)
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Amedeo Alessio Cerea
July 2nd, 2022 at 1:38 pm
Commented on: 220702

Intermediate

1+ 20 WB

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Charles Meyers
July 2nd, 2022 at 1:06 pm
Commented on: 220702

Beginner Option:

2 rounds for time:

25 burpees

50 single-unders

50 wall-ball shots (12lb)

14:42

(edited)
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Luis Oliveira
July 2nd, 2022 at 12:29 pm
Commented on: 220702
(edited)
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Fabian Delaflor
July 2nd, 2022 at 11:34 am
Commented on: 220702

2 rounds

25 burpees

50 single unders

50 thrusters #10dbs

15:25

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Chris Sinagoga
July 2nd, 2022 at 2:04 am
Commented on: 220702

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A test designed for the tip of the fitness spear. Weightlifting, gymnastics, and a monostructural movement added as a built-in rest. Range of motion, jumping with elasticity, jumping with an odd object, and jumping in an informal way are also themes.


SHORT MEDIUM LONG


LIGHT


MEDIUM x


HEAVY


COORDINATION SCALE

Pick two of the movements and do an AMRAP in 20 minutes for it


STAMINA SCALE

For time:

100 burpee box jump overs

200 wallballs

*do one movement for max reps then move to the other, continue until all the reps are finished. Then do 150 double unders


I'M NOT THE FITTEST ON EARTH SCALE

Do 1 round all-out as rx.


MY STUFF

Did regular burpee box jumps instead of jump overs. 1 round + 32 burpee box jumps. Took it at about a 6.


GENERAL FEAR LEVEL: 8

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John Clarke
August 6th, 2021 at 2:06 pm
Commented on: The Double-Under

:30 tuck sit

15 DB push-ups

50 DU's


6 plus 45

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Myriam Hocquel
January 11th, 2021 at 9:44 am
Commented on: The Double-Under

31’37 RX

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Benoit Bequignon
October 6th, 2022 at 12:11 pm

Well done Myriam for a 12’ Amrap

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Janine Stonerock
January 4th, 2021 at 1:51 pm
Commented on: The Double-Under

I get so out of breath doing DUBs. Are there any suggestions on how to breathe?

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Steve Day
January 5th, 2021 at 2:43 am

Janine - I think the key is finding a nice consistent pace and sticking to it. Think jogging vs sprinting. Try to be as efficient as you can with the jumps i.e. dont jump too high and expend more energy than needed.

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Steve Carey
January 5th, 2021 at 5:48 pm

I agree with everything Steve says, finding a consistent rhythm/tempo is way more important than speed. I'll never be an expert but have put a lot of focus on DUs lately and have found that slower is better - it helps me with breathing, less shoulder/arm fatigue and messing up a little less.

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Jeff Chalfant
October 21st, 2022 at 10:02 pm

I have found breathing in on even and out on odd reps helps me keep going. It’s a bit fast but then I can take long slow breaths between sets. Also helps me keep count… Hope this helps!

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