WOD 4.11.20


Virtual CrossFit Classes
9am & 530pm

Warrior’s Path CrossFit – CrossFit

WU: Warm-up (No Measure)

GOWOD Mobility & Warm Up

1 Min cat & cow

1 Min trap stretch – each side

1 Min calf stretch on wall – each leg

1 Min manual tricep stretch

Jump Rope Footwork Drills

CFHQ: SYLB – Workout 2 (Time)

RX – For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes

Scaled – For time:

50 jumping jacks

15 burpees

35 jumping jacks

12 burpees

20 jumping jacks

9 burpees

Time cap: 15 minutes
The sequence for this workout is 100 double-unders followed by 21 burpees, then 75 double-unders followed by 15 burpees, and finally, 50 double-unders followed by 9 burpees.

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

UIM: United in Movement Workout 7 (AMRAP – Reps)

RX – 10 Min / As Many Reps As Possible

2-4-6-8… etc…

Single-arm Alternating Devil Press

30 Double-unders

M: 50 lb. dumbbell

F: 35 lb. dumbbell

Scaled 10 Min / As Many Reps As Possible

1-2-3-4… etc…

Wall Climbs

30 Double-unders


Another scaled option

10 Min / As Many Reps As Possible

1-2-3-4… etc…

Inchworm Push-up

30 Single-unders

(or hops)
Movement Standards

Single-arm Alternating Devil Press

Is a combination of a dumbbell burpee and a dumbbell snatch. Athletes will start each repetition with the dumbbell on the ground. Then, with one of the athlete’s hand on the dumbbell, they’ll perform a burpee, with their chest and thighs making contact with the floor. From here, the athlete will jump to their feet, never taking their one hand from the dumbbell. Next, the athlete shall snatch or swing the dumbbell with the same arm from the floor and finish with it locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition. In this alternating format, the athlete must switch arms at some point between repetitions. The can occur during the lowering of the dumbbell from overhead (at or below the athlete’s eyes,) or on the ground.

Please note, the athlete may “swing” the dumbbell between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.

Double-under (or Single-under)

This requires the athlete to make two rotations with the rope for every single jump. If performing a single-under, this is a normal jump rope repetition.

– – –

Wall Climb

Starting in a push-up position up facing away from a wall, supporting your weight on your hands and toes, with the athlete’s arms straight and legs extended. Keeping the athlete’s body in a straight line throughout, the athlete should proceed to walk up the wall, pressing their body into it until the athlete’s parallel to the wall, with their chest and feet in contact with the wall. Once the athlete’s chest returns back to the ground, the rep shall be counted.

For those opting to do a scaled version, the athlete may walk as high up the wall as possible, setting a target they can maintain throughout the AMRAP.

Inchworm Push-upInchworm Push-up

The athlete must walk their hands out until they’re in a high plank position, maintai

Categories: WOD

Previous Post:


Next Post: