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50-40-30-20 and 10 Rep Rounds Of:
Wall Ball Shots, 20/14 10'
Box Jumps, 24"/20"
Kettlebell Swings 1.5p/1p

B Scale: 40-30-20-10 reps for time
C Scale: Partner Morrison

There is a 40 minute cap on this workout

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Post time and Rx to comments.
compare to 5.23.12

Justin on 24" Box Jumps

  • Thanks to everyone who signed up for the Bike Maintenence Class today from 2:30-4:00pm. There is still room left so if you'd like to drop in today, just bring your $10 and show up!
  • Want to switch gears a little? Don't forget that we've got Yoga for Athletes with Coach Whitney today at 10:00am


Today's workout is a basic triplet of three movements. The advanced version which is posted above contains 450 repetitions in total.  That's 450 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements.  Will your first kettlebell swing look like your 96th?  Will your 100th wall ball shot include planted heels, full depth and a neutral spinal position?  Range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you're pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as "performing the common uncommonly well".  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
Rack Jerks with Eva T
Nicole Carroll Goes for 15 bodyweight overhead squats

Reader Comments (16)

14LB WB; 20" Box; 16/20KG KB

- Tried to break up the 50WBs into 2 sets of 25. I don't recommend that. I stuck with sets of 10 later and that was great.
- I didn't rest for the box jumps but rather would switch to step ups and then switch back. Sometimes earlier than I wanted thanks to a push from DO.
- KB swings were broken up into 2 x 25, 2 x 20, 2 x 15, 2 x 10, 1 x 10
- This was a ton of fun. I'm really enjoying these longer style workouts (like 14.5).
- DO was nice enough to switch out. 16KG bell for a 20KG bell after my round of 30, thanks DO!
- Finding a pace and sticking to it was the most important here. Every rest I had was 5 seconds long in the middle of a round and 10 seconds in between movements.

April 5, 2014 | Unregistered CommenterChristian

32:19 with Russian swings.

The sheer length of this WOD was actually quite calming; you know you're not going to tear through it so you just hang in there and work through it. Glad it's over though.

April 5, 2014 | Unregistered CommenterJerry Garcia

Very sad to have missed this one today. Had to fly to WI yesterday unexpectedly for a funeral. Won't be back in time to hit it at open gym Sunday.

@ coaches...any chance I can sneak this one in during Tuesday 530 group? Hate to miss a chance at a hero WOD

April 5, 2014 | Unregistered CommenterDean

Glad to be back in the gym today after a week with no lifting (hurt myself doing 14.5). I skipped Morrison which looks like a total delight, but went to Yoga and then AR.

I really like the cues in the cfsbk yoga classes, "brace like you're about to go overhead" etc works very well for me. I completely credit doing more yoga with adding 28# to my split jerk PR this cycle, lots of time concentrating on where my weight is going in warrior 1 / warrior 2.

Looking forward to coming back to class next week!! I hate that I get caught up in trying to put up more weight or reps or whatever rather than focusing on form and moving smoothly, and it sucks that I have to hurt myself every once in a while to be reminded how important that is. BUT at least I've been reminded and am recovering pretty quickly...

April 5, 2014 | Unregistered Commenterdave p

25:12 rx

Ricky and I shared equipment for this one; he convinced me to try out the super-dense and tiny 20lb green medball; I actually liked it as I found I had more accuracy and a lot less wobbling when I caught it. I just kept praying I didnt catch it in the mouth.

I tried this random trick I read about online for my pacing where instead of doing 10's for sets I did 11, 11, etc., so that you end up with smaller amounts towards the end of each set. Honestly just doing the math was a good distraction.

Ricky and I both kept a good, fast pace with breaks short and no full out blasts. Fun workout, A/R definitely helped afterwards.

Have a great weekend everyone, enjoy the sun.

April 5, 2014 | Unregistered CommenterMichael Affronti

10am class
Shared equipment with Isaac
Morrison Rx'd in 30 minutes and some seconds
This felt like a dirge

April 5, 2014 | Unregistered CommenterFox

9am group class:
26:00 rx'd
-felt like a slog with nothing moving fast.
-started out with 20 wb's and then intended to do 2 sets of 15 but that didn't hold up. later rounds just tried to keep to sets of 5 with short rest instead.
-all bj's jump up step down. these were challenging.
-kbs's in 2 sets each round until the last unbroken 10.

I hate/love this workout. It seems so easy on paper with 3 pretty basic movements that are strengths of mine, but this workout kills. finished just under 30 mins last time I did this so happy with the improvement.

April 5, 2014 | Unregistered Commenterlady fox

10am - swapped calorie rows and hand-release pushups for the WBs and jumps to save the knee (thanks to Jess and MeLo for the subs). Finished in a little over 30 mins.

Love the longer time domain stuff (once it's over and I feel capable of breathing again).

April 5, 2014 | Unregistered CommenterSpencer H

10am - 24:38 rx'd. Was thinking about scaling the box jumps for my gimpy shins, but they weren't really bothering me this morning, so I jumped up and stepped down. I broke everything up into tons of sets. Had to no rep myself on a couple of the wall balls due to bad aim, but other than that I felt like my form stayed solid for all 450 "opportunities." Thanks to Melo, who talked me through the last round and made sure I didn't stop to rest.

April 5, 2014 | Unregistered CommenterLaura Mc

not something that would come to mind as one eyes up this workload but I found that grip on the kb swings was a factor. I could have gone faster if i had more strength there.

April 5, 2014 | Unregistered Commenterjim

Fun to watch everyone take this on in group classes today!

I decided to sleep in this morning instead of taking 9am class... and when I mentioned this to MeLo, she kindly offered to do the workout with me after classes were over at 2pm. (Please note: she already did the WOD last night.) Arturo joined us, and just like that it was a party.

Time was 26:56, everything RX'ed EXCEPT the wall balls -- hit the 9' target. Getting consistently ABOVE the 10' line would've taken a very long time and included a lot of no reps. I would not have pushed myself nearly as hard if I wasn't doing this with these two bada$$es.

Wall balls were mostly in sets of 10, occasionally 8. During the 20's I did 4 sets of 5 to just keep moving and not take too much rest.

Box jumps I jumped up and stepped down most of the first round, but that just feels so slow, so I committed to bounding for 10 and then resting a bit. Good strategy to keep me moving.

KB Swings were in sets of 10-15.

My face was beet red for a good hour after this was over.

April 5, 2014 | Unregistered CommenterWhit H

Morrison in 23:45 Rx'd. This was a tough one just due to the length. Managed to keep myself from redlining, so it wasn't as bad as it could have been.

Nice end to crush week!

April 5, 2014 | Unregistered CommenterDan L

10am with Melo and Jess. Finished in 28:42, mostly rx'd. I probably hit the 10' target 70% of the time. Normally wall balls are no problem for me, but having the higher target added an extra degree of difficulty. I was thinking I'd do sets of 15 to start, but that went to 10's and then eventually 5's.

AR after was exactly what I needed! Also was really glad I did the bike maintenance class today. I learned how to change a flat tire and hope that I never actually have to do it :) Thanks for arranging Mare!

April 5, 2014 | Unregistered CommenterLinda

10am. Partnered with Chris Fox. He made me faster I made him slower.

April 5, 2014 | Unregistered CommenterIsaac

1pm, 34:04 rx'd.

I was a little geeked out by the volume in this workout, so I opted for what I thought was a conservative strategy of breaking everything into 10s. That worked out fine, but maybe next time I'll try starting out with a few bigger sets to see if I can't get under 30 minutes. No matter what, this is the first time I've done all five crush week workouts, so I ate a delicious piece of pie to celebrate.

And with Florida out, looks like I'm rooting for the Badgers. UConn continues to be a tough out. RIP real Big East.

April 5, 2014 | Unregistered CommenterMichael C.

16# to 10/24" box/24kg American.
29:59 part of me is mad i didn't RX the whole thing but wall balls always seem to damage me so I went lighter. It was a hard slog. I did most in sets of ten but had to go to 5s for the last couple of sets. Doing bounding box jumps the whole time definitely has left my calves sore.

April 6, 2014 | Unregistered CommenterKeith W.

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