“Black Friday”

Post-Thanksgiving Holiday Benchmark WOD by Lisa Reither

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  • For Time (with a Partner)
  • 200 Box Jump Overs (24/20 in)
  • 150 Wall Balls (20/14 lb)
  • 100 Ground-to-Overheads (100/70 lb)
  • 75 Bar Over Burpees
  • 50 Pull-Ups
  • Partition the work above any way
  • Buy-In/Cash-Out: 25-foot Handstand Walk (each)

With a running clock, partners start with a 25-foot Handstand Walk each. Then complete the 575 cumulative repetitions of Box Jump Overs, Wall Balls, Ground-to-Overheads, Bar Over Burpees, and Pull-Ups in any order, partitioned between partners as needed. Partners do not have to do equal numbers of repetitions (except for the handstand walk). Ground-to-Overheads may be any type of Snatch or Clean-and-Jerk. Once the 575 repetitions are completed, the workout ends with another 25-foot Handstand Walk per partner. Score is the time on the clock when the last partner completes their last Handstand Walk.

Scaling Options:

Intermediate
For Time (with a Partner)
150 Box Jump Overs (24/20 in)
100 Wallballs (20/14 lb)
75 Ground-to-Overheads (100/70 lb)
50 Bar Over Burpees
25 Pull-Ups

Buy-In/Cash-Out: 50-foot Wheelbarrow Walk (each)

Beginner
For Time (with a Partner)
150 Box Step-Ups (24/20 in)
100 Wallballs (20/14 lb)
75 Ground-to-Overheads (75/55 lb)
50 Burpees
25 Ring Rows

Buy-In/Cash-Out: 25-foot Wheelbarrow Walk (each)

Individual
For Time
100 Box Jump Overs (24/20 in)
75 Wall Balls (20/14 lb)
50 Ground-to-Overheads (100/70 lb)
35 Bar Over Burpees
25 Pull-Ups

Partition the work above any way

Buy-In/Cash-Out: 25-foot Handstand Walk

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namesake photo
Background: Inspired by the day known as “Black Friday” - the day after the Thanksgiving holiday in America - when many us in the US have an abundance of "fuel" (calories) to burn off from the festivities the day before and fit friends to join in a partner workout.

The 575-repetitions are intended to be a fun, lightweight, partner chipper workout, in which partners share the work and push each other till the end. Of course, you can also do it solo.

With a combination of bodyweight/gymnastics, and weightlifting movements, like a buffet, “Black Friday” has a bit of something for everyone. The high-skill buy-in/cash-out handstand walk won’t be a big hurdle for anyone who is proficient. For athletes still learning the skill, however, it will be an opportunity to practice a manageable distance of handstand walks in a WOD - including under fatigue.

The "partition any way" component and Ground-to-Overhead movement were both inspired by the 2020 CrossFit Open (Oct/Nov 2019), which included workouts that incorporated these - both firsts for The Open.

“Black Friday” is the first official WODwell holiday benchmark WOD, designed by WODwell co-creators, Coach Lisa Reither and Jeremy Reither for Black Friday 2019 (November 29, 2019). The name is also a nod to Lisa’s former career in retail design, where “Black Friday” is one of the busiest times of the year.

Strategy: The goal should be to ensure that each athlete gets an approximate 1:1 work-to-rest ratio. This forced rest should enable fast transitions, meaning as soon as one partner stops the other immediately picks up where their partner left off.

Athletes are allowed to partition the work any way they want, so the workout also has a strategic component: do you do the work straight through as written, or break up the work differently to reduce muscle fatigue and allow the team to move faster. But don't break it up too much or your transitions will eat up the clock.

See also: Thanksgiving WODs
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