Complete as many reps as possible in 15 minutes of:
75/100-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-elbows
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders
♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb medicine ball to 10 feet
Post reps to comments.
Scaling:
Today’s workout is a classic chipper-style effort. Some may recognize it as the “Dirty Thirty” with an added row to begin the workout. The goal is to make it as far through this workout as possible within the allotted time. Some may even finish the double-unders and get an opportunity to get back on the rower. However, most should aim to make it to the wall-ball shots and get as many reps as possible before time runs out. To hit this stimulus, the row should take no more than 6 minutes to complete. Every other movement after should be kept to 1:30 or less.
Intermediate option:
Complete as many reps as possible in 15 minutes of:
50/75-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-chests
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders
♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 10-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 14-lb medicine ball to 10 feet
Beginner option:
Complete as many reps as possible in 15 minutes of:
35/50-calorie row
20 box step-ups
20 jumping pull-ups
20 kettlebell swings
20 lunges
20 hanging knee raises
20 push presses
20 good mornings (unweighted)
20 wall-ball shots
20 burpees
20 single-unders
♀ 12-inch box, 18-lb kettlebell, 35-lb push press, 6-lb medicine ball to 9 feet
♂ 20-inch box, 26-lb kettlebell, 45-lb push press, 10-lb medicine ball to 10 feet
Coaching cues:
In the dip of the push press, your torso should be vertical with your shoulders and hips stacked over your ankles. As you dip, think about sliding your knees forward slightly as your shoulders and hips drop straight down over your ankles.
Resources:
Rowing
The Box Jump
Jumping Pull-Up Progression
The Kettlebell Swing
The Walking Lunge
Knees-to-Elbows Progression
The Push Press
The GHD Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under
Kipping Hanging Knee Raise
The Good Morning
Find a gym near you:
View the CrossFit map
Comments on 241129
71 Comments