Week 4 Day 1 DELOAD

26.2 CrossFit – CrossFit

Shoulder Press (5 @ 40% 5 @ 50% 5 @ 60%)

Still using training max for percentages. Last set is NOT an amrap… Still go moderate/heavy on the accessory work.

5 @ 40% 5 @ 50% 5 @ 60%

Warm-up (No Measure)

3 Rds NFT

20 Double Unders

2 Wall Walk + 1x :30s HS Hold

10 Kettlebell Swings

Duck Walk

Bent Over SA Dumbbell Row (3×10)

Metcon (Time)

Complete 50-40-30-20-10 of the following movements for time:


50 Wall Balls – 20 /14lbs. to 10 ft. target

50 Double Unders

50 Wall Sit Ups

40 Wall Balls

40 Double Unders

40 Wall Sit Ups

Continue 30-20-10
This workout is a combination of 2 classic Girl WODs (Karen and Annie). This is a race against the clock to finish within the 17-minutes time cap. There many reps to complete and finish the workout, so it is not a failure for athletes not to finish within the time cap. For many, it will be a race to see how far they can make it. Note that L2 double unders require 1/2 the number of reps as L3 athletes. Masters and Masters+ athletes will have adjusted Wall Ball requirements.

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