Westbound CrossFit
1000 - OPEN GYM
Warm Up
Jumping Jacks
Crossover Symmetry
Hip Hammy Flow
Air Squats
Wall Ball Shots
Box Step Overs
Box Jumps
Bounding
CrossFit Open 26.1 (Rx 55+)
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box (may step up)
♂ 20-lb (9-kg) medicine ball, 9-foot target, 24-inch box (may step up)
This chipper was tougher than advertised. I did not expect to finish, but I set off on a pace that I thought would be sustainable, but ultimately fell apart about half way through
I opted for sets of 5 on the WBS with roughly a 1:1 work rest ratio. This was perfect for 20 and 30 reps, but I needed a long pause halfway through the set of 40. The Step Overs were steady, but more metabolically taxing than I expected. After 40 WBS, the med ball step overs were a shit show and I tried multiple positions before going back to my original plan of holding to the side.
20 WBS + 18 BJO - 2:19
30 WBS + 18 BJO - 5:53
40 WBS + 18 MBSO - 11:17
13 WBS - 12:00 (big set of 10 and then 3 more in the last 10 seconds)
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157 Total Reps
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