WOD:
“Obstacle Course”
8 rounds for time of
3 ground to overhead (m: 135 lb, f: 85 lb)
1 over the 4′ wall
1 crawl under the barbell
1 over the pullup bar
2 over the plyo box (m: 24″, f: 18″)
.
Cash out: 1 rope climb (15′)
.
The intent of this WOD is an obstacle course. Athletes begin with 3 reps of ground to overhead (power clean and jerk or power snatch recommended). Athletes then run to the center of the gym and climb over the 4-foot tall Rogue wall. Then they low crawl under barbells stationed on racks at the lowest setting. After the low crawl athletes then must get over any pullup bar any way they choose. They then run outside and must get over a 24″ or 18″ box (hurdling or step-up/down both allowed) at the edge of the rollup door and continue around the side of the warehouse. Athletes will then get over a box of similar height positioned by the side of the warehouse. Finally, athletes enter the front door via the most direct route possible and begin the next round. To complete the WOD each athlete finishes with a single rope climb. Time stops when the athlete tags the rafter at the top of the rope. Only one rope climb is performed during the entire WOD.
If you’re a little confused, don’t worry. Your trainer will make everything clear before the WOD begins.
.Compare to Friday 8 April at CrossFit Impulse
Scales:
Gold
8 rounds for time of
3 ground to overhead (m: 115 lb, f: 75 lb)
1 over the 4′ wall
1 crawl under the barbell
1 over the pullup bar
2 over the plyo box (m: 24″, f: 18″)
.
Cash out: 1 rope climb (15′)
.Silver
8 rounds for time of
3 ground to overhead (m: 105 lb, f: 70 lb)
1 over the 4′ wall
1 crawl under the barbell
1 jump to support on rings, adjust height as necessary
2 over the plyo box (m: 24″, f: 18″)
.
Cash out: half rope climb (8′)
Bronze
6 rounds for time of
3 ground to overhead (m: 85 lb, f: 55 lb)
1 over the 4′ wall, using a box to assist
1 crawl under the barbell
5 seconds of support on low rings, use feet as necessary
2 over the plyo box (m: 24″, f: 18″)
.
Cash out: 10 knee tucks, pulling against the rope
.Warmup:
Walk through each station and prac-ap as a group
2 rounds of the obstacle course at a warmup pace
Mobility or Skill Work:
Mobility:
Rope climb technique
It isn’t a mystery who programmed this Leighton…. 🙂
Looks fun!
Aw man I’ve been wanting this to come back for so long! It was one of my first WODs!
Josh- I’m innocent, however, it does look like something Cole and Kevin Lowe would come up with, lol
Thats what I meant lol
Had a big class this morning! You guys did a great job!
Jordan,
Nice job setting up and organizing this morning’s class. With that many athletes, a WOD like this can be a challenge. Thanks again!
13:00 w/ 105 Clean + Jerk.
Elbow joints are screaming (they were yesterday, too); I think my body is telling me something. See you all in a few days!
13:36 with 115# Thanks Michelle for administering my WOD wounds and keeping track for me this morning. This is the second day I have bled at CFI….and I think that’s awesome.
like^2
Worked out at lunch with Luke. 8:34 Rx’d.
Brent helped me realize some things about rope climb technique that I was doing correctly when I climb, but wasn’t able to enunciate to others when I taught it. I think it will help my coaching. Thanks!
11:37 Rx
great coaching by christina and brent, great fun working out w Jeff (only got lapped 2x), and a beautiful day! good stuff.
8:10 Rx’d
Shout out to Matt for the great race! That was fun!
great job today Jordan! way to finish strong!!
8:12 Rx’d
I looked back at the first time I did this one which was back in Nov of last year. I did Gold (65#) and towel pullups instead of rope climb.
Today I did Rx’D and got the same time as last year 10:41. Thought that was funny!
Great workout, Zan I almost had you but should have known better. Thanks for the great coaching Jordan!
9:05 Rx’d
Todays version also added the wall, which was absent last time.
Whew I’m sore, following Death by Pullups with CFI obstacle course means I’m ready for a day off. 10:35 at Gold weight. Good job Zan and Amanda!