FRIDAY 8.3.18
This one was Molly's (and kind of Miranda's pick OF Molly) of Memorable CrossFIt Games events. This one was in 2015. It was one of the events AFTER Miranda tore her ACL and wasn't allowed to participate. Molly and Jen did this workout that was designed for a 3 person team - with only 2 people. It was so incredible and emotional that literally the live feed of the event didn't focus on the winners of this event - the story was of these 2 amazing women!
For Time
40 Weighted Lunges
80 Wall Balls
40 Weighted Lunges
RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 14#ish Ball
RX + Men: 50# DBs +
RX + Women: 35# DBs +
Score: Total Time
Goal: 12 Min or less
PROGRAM B
For Time
40 Weighted Lunges
80 Wall Balls
40 Weighted Lunges
RX Men: 95#, 20#ish Ball
RX Women: 65#, 14#ish Ball
RX + Men: 115-135# +
RX + Women: 75-95# +
Score: Total Time
Goal: 12 Min or less
PROGRAM C
For Time
40 Odd Object Lunges
80 Wall Balls
40 Odd Object Lunges
Use what you have. Ideally Men's Odd Object should be 60# + and Womens 40# +. Up to over 100 for the guys who can handle it and over 70 for the stronger ladies.
For the balls you should use a 20#ish for men and 14#ish for women
Score: Total Time
Goal: 12 Min or less
If your legs weren't sore yet - they will be now. If you are SUPER sore - feel free to switch the wall balls to a push press today.
For the lunges you will hold the dumbbells at the shoulders. If you have space to make these walking lunges - do that. But it is also acceptable to do forward or backward lunges in place.
Make sure you keep the belly tight and take a long enough step that your front heel can remain down when your back knee touches. Do NOT slam your back knee to the ground. Lower under control. Alternate legs with each step and stand up completely between every rep. So for 40 lunges you will end up doing 20 per leg.
For the wall balls you will hold the ball at the chest. Keep the chest lifted and reach the butt back and down. Feet are shoulder width apart and heels are down. Drive the knees out as you go down.
Get your butt below your knees at the bottom. Stand up hard and fast and use the power from the legs to help you throw the ball. Ideally you will shoot to a 9-10' target.
If you have low ceilings you may sub med ball cleans or LIGHT dumbbell thrusters - you could even use a single 40#/25# dumbbell and do those thrusters. This will also work if you don't have a ball at all!
If 80 wall balls will take you longer than about 5 min - lower the number to 60 or even 50 for this workout. This is also a great option if you are feeling especially sore. You can also scale the lunges to just one dumbbell held at the chest or no weight at all if necessary to get through this one!