Help keep your group healthy and happy!
6
-
8
minutes warming up
15
-
minutes working out
Shoulders galore! Wall Climb or variation will tax the shoulders and core, making it hard to breathe because of the movement positioning. Jump Roping or variation will burn the shoulders MORE, making it hard to breathe because you're jumping!
Pace this one from the beginning, breaking up into manageable sets on the jumps (before reaching failure) and a steady pace on the Wall Walks.
1 Wall Walk
10 Double-unders
3 Wall Walks
30 Double-unders
6 Wall Walks
60 Double-unders
9 Wall Walks
90 Double-unders
15 Wall Walkss
150 Double-unders
21 Wall Walks
210 Double-unders
*15-min. time cap.
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Wall Walks
Crossfit Open Options: Scaled Wall Walks (only go up halfway) --> Bear Crawl --> Shoulder Tap + Push-up (toes or knees)
🎉 Gymparty Exclusive Options: Around-the-worlds --> Hand-release Push-up (toes or knees) + Inchworm
🤰 Bear Crawl
Jump Rope
Crossfit Open Options: Double-unders --> Single-unders --> Lateral Jumps/Hops --> Jumping Jacks.
🎉 Gymparty Exclusive Option: T-Jumps
🤰 Toe Taps, total reps.
🎉 Gymparty Optional Rep Scheme
Wall Walks: 1-3-6-9-12-15
Jump Ropes: 10-20-30-40-50-60
🤰 Optional Rep Scheme
Wall Walks 2-4-6-8-10
Jump Ropes: 10-20-30-40-50.
*For full Crossfit Games Workout Description, visit HERE.
Have a question? Chat with your coach.
✅ Wall space - probably a place you don't mind getting scuffed up.
✅ Optional jump rope.
⏱ Clock set to stopwatch, with 15 min cap.
30-sec. Jumping Jacks
8 Floor Presses
8 Superman Ts
30-sec. High Knees
10 Floor Presses
10 Superman Ts
30-sec. Butt Kicker
12 Floor Presses
12 Superman Ts
30-sec. Forward-and-back Jumping Jacks
🤰 Mama Version
30-sec.March in Place
8 Elevated Push-ups
8 Reverse Flyes
30-sec.Marching High Knees in Place
10 Elevated Push-ups
10 Reverse Flyes
30-sec. Marching Butt Kickers
12 Elevated Push-ups
12 Reverse Flyes
30-sec. Toe Taps
6
-
8
minutes warming up
15
-
minutes working out
Shoulders galore! Wall Climb or variation will tax the shoulders and core, making it hard to breathe because of the movement positioning. Jump Roping or variation will burn the shoulders MORE, making it hard to breathe because you're jumping!
Pace this one from the beginning, breaking up into manageable sets on the jumps (before reaching failure) and a steady pace on the Wall Walks.
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
Everything Stability
Jumping Movements
