Back Country CrossFit West (Coach Ryley)
1630 (7 of us)
Warm Up
Line Hops - forward/backwards
Box Step Ups
Line Hops - side/side
Box Step Ups
Golf Ball Smash - bottom of feet
LAX Ball Smash - glutes/calves/lats
PVC Clean Warm-up
Barbell Clean Warm-up
Metcon (Health)
For Time (35 minute cap)
1 Mile Run OR 2K Row
+
15 Rounds of
1 Power Clean (115/80)
2 Shuttle Runs (20')
4 Box Step-ups (24/20")
I opted for the run finishing in 11 minutes before taking on the 15 rounds of work. I used 115 pounds and was moving well. I scaled the box down to 20" for the step ups which felt really good. I do need to start jumping more. I finished in 25:40 and despite being the last one to finish, I was very pleased not to hit the time cap again.
The mile run course was pretty straightforward. Heading out the back door along W Burgundy Ave, make a left on S Holland Way, pass one intersection (S Garland Way) and turn left at the next intersection (W Parkhill Ave) to the drainage ditch and it is an out and back.
KB Hold Challenge
12/4/2024 - 2:16 (cumulative 2:16)
12/5/2024 - 1:00 (cumulative 3:16)
12/6/2024 - 1:30 (cumulative 4:46)
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