CROSSFIT SMYRNA
WORKOUT 12 . 4
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9' target)
90 Double-unders
30 Muscle-ups
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups
MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9' target)
90 Double-unders
30 Muscle-ups
If you cannot do Muscle up sub 50-100 PullUps...
(The workouts you will see at CrossFit Smyrna are scaled to meet your needs. Regardless of your ability or experience.)
Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.
Equipment
To complete this workout you will need:
A medicine ball of the appropriate weight for your division
A wall of target set at the specified height
A jump rope
A set of gymnastic rings hung so that you can successfully perform a muscle-up
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.
Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.
Equipment
To complete this workout you will need:
A medicine ball of the appropriate weight for your division
A wall of target set at the specified height
A jump rope
A set of gymnastic rings hung so that you can successfully perform a muscle-up
Can I do this WOD in platforms?
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Platforms???
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Sarah, the target is still way up there at 150 wb shots.
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Like platform shoes, Nick.
And you're right, Adam... I'm going to need to grow a foot taller for this. Good times!
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Sarah: Go, go, Gadget Legs?
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Nick I need to do this workout this evening. I leave town tomorrow morning and wont be back til monday. Not looking forward to this at all!
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saw a pretty good break down of 12.4 with a nice Karen reps/rest spreadsheet http://blog.beyondthewhiteboard.com/2012/03/15/crossfit-games-open-12-4-karen-du-muscle-ups/
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Thanks a lot for enjoying this beauty blog with me.
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