Mon, 08/06/2018

August 4, 2018



“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)


2 Rounds instead of 3
Sub 400 M Run

2 Rounds
400 M Run
20 Wall Balls
20 Single Arm DB Push Press




With a mile and a half of running, the runs most definitely matter today. A lot of time can be made up or lost depending on running speed. If athletes were to think about 60 repetitions of work following the runs, they would like slow their pace to accomplish the work inside. Rather than thinking 60, lets think about just 10 reps. If athletes know that they only have to do 10 reps for 6 sets, the pace on the run can be slightly more aggressive. 3 sets per movement is likely a sustainable option for athletes. 10-10-10, 12-10-8, or 15-10-5 are all alternatives. The first number athletes complete is less important than breaking it down into smaller, more manageable chunks.



OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Hang Power Clean
Build to 3 Rep Max


2. Push Press
Build to 6 Rep Max


3. Back Squat
Build to 10 Rep Max


4. Body Armor
3 Sets, Not For Time: 
100 Meter Kettlebell Carry (1 Front Rack, 1 Overhead)
200 Meter Sled Drag
30 Weighted Sit-Ups




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