WOD
“Juiced”
10 Minute AMRAP
10 Burpees
20 Wall balls (20lbs/14lbs)
– Courtesy of CrossFit.com (6/1/2015)
*STIMULUS*
Total time: 10 Minutes
Total rounds: 5-8
*White Board Chat:*
Today’s workout comes to us courtesy of CrossFit.com back in 2015. https://www.crossfit.com/workout/2015/06/01#/comments. This workout is REAL. Pure grunt work here on two iconic CrossFit movements – the wall ball and burpee. We are taxing the same lower-body push from our legs in both movements, so it will slow us down a little. Our burpee option should consistently be taking us under :30 to complete. Our wall ball load should feel light, relative to our ability, and we should be able to stay unbroken for the balance of the workout with this loading. They should be taking us no longer than :40-:50 to complete each round. Buckle up on this one!!
*Modifications*
1. Burpees
– If 10 burpees will take us consistently over :30 to complete in the workout, perform 5 per round
– If we are unable to go all the way to the ground due to an injury, perform a squat thrust (half-burpee, stopping at the top of the plank position)
2. Wall ball
– Depending on what we scaled to last time we had wall balls, either:
(a) scale the load to allow us to perform 20 unbroken reps for the balance of the workout
(b) decrease the reps to 10 and stay at a heavier weight (but they still need to be unbroken)
– If we have an injury that prevents us from going overhead with both arms, perform 20 medicine ball cleans or front squats depending on the injury
– If we have an injury to one side of our upper body, perform dumbbell thrusters
– If we are unable to squat due to injury, perform 20 dumbbell push presses at a light load that will still keep us in the same time guidelines