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2016 Event 2, Workout 1: "Not Legless With A Heavy Ball"

  • CrossFit Gantry 10-19 46th Road Long Island City, NY, 11101 United States (map)

RX DIVISION

For Time:
27 Wall Ball Shots, 30/20# to 10/9’
5 Rope Climbs, 15’
21 Wall Ball Shots
4 Rope Climbs
15 Wall Ball Shots
3 Rope Climbs
9 Wall Ball Shots
2 Rope Climbs

Time Cap: 14 Minutes

SCALED DIVISION

For Time:
27 Wall Ball Shots, 20/12# to 9’
10 Rope-Assisted Pull-Up
21 Wall Ball Shots
8 Rope-Assisted Pull-Up
15 Wall Ball Shots
6 Rope-Assisted Pull-Up
9 Wall Ball Shots
4 Rope-Assisted Pull-Up

Time Cap: 14 Minutes

MOVEMENT STANDARDS

View Standards Video >>

Wall Ball Shot
For each rep, athletes must pass through a full depth squat with hip crease below knee, and the wall ball must touch the target such that the 10' line is clearly visible beneath it.  Athletes do not have to stand up completely prior to the first rep (i.e. they can squat clean the ball off the ground.) 

Rope Climb
Each rep starts with the athlete standing on the ground, and ends with the athlete rings the bell at 15’ with one of their hands.  Any method of ascending the rope may be used (legless or any kind of leg wrap.) Athletes must maintain control on their descent until their hands pass below the 10’ mark (no dropping from the top!)

Rope-Assisted Pull-Up
Each rep begins with the athlete hanging from the pull-up bar with arms fully extended.  Athlete must lock the rope around their feet in a S- or J-wrap, and use the assistance of their lock to pull their chin over the horizontal plane of the pull-up bar.  Athletes must unwrap their feet after every rep and rewrap.