“New Year’s Eve 2016”
Roanoke Valley CrossFit 2016 Holiday WOD
- AMRAP (with a Partner) in 20 minutes
- 16 Hand Release Push-Ups
- 16 Deadlifts (155/105 lb)
- 16 Ball Slams (50/30 lb)
- 16 Box Jumps (24/20 in)
- Partner A performs a 400 meter Run while Partner B completes as many reps as possible, then switch.
On a 20-minute clock, Partner A starts with a 400 meter Run while Partner B performs as many rounds and repetitions as possible (AMRAP) of the Push-Ups, Deadlifts, Ball Slams, and Box Jumps. When Partner A returns from the run, partners switch and Partner B starts the run while Partner A continues the AMRAP where their partner left off.
Score is the cumulative total number of rounds and repetitions completed of the AMRAP portion of the workout before the 20 minute clock stops.
Tips and Strategy
Since your score in “New Year’s Eve” is the number of rounds and reps your team accumulates during the AMRAP, use the 400 meter Run as “active recovery.” Go at a moderate pace—around 70-75% of your max speed—during the Run. Go harder and faster during the AMRAP—around 85-90% of your max speed. You can think of this as interval training: You’re “on” during the AMRAP and “off” during the Run.
This WOD should feel like an Interval WOD—only just a little bit worse, since your “rest” is a 400 meter Run. The AMRAP portion of this workout should feel really tough. You should be excited to take your “break” and go for a Run.
The Deadlifts and Ball Slams should feel relatively light. You should be able to complete mostly large or unbroken sets. And the box height should feel easy—there shouldn’t be any hesitation to jump up on that box.
Enjoy the peer pressure that comes from Partner Workouts—you’ll push much harder when you’ve got someone counting on you.
Scale the skill (see: Box Jump Scaling | Push-Up Scaling) and/or the load of the Deadlift and/or Ball Slams. Remember: These movements should feel light and very doable. If you can’t yet complete big, fast sets, then scale.
AMRAP (with a partner) in 20 Minutes
16 Box Push-Ups
16 Deadlifts (135/95 lb)
16 Ball Slams (30/20 lb)
16 Box Jumps (20/12 in)
Partner A performs a 400 meter Run while Partner B completes as many reps as possible, then switch.
About the wod
The 16 repetitions of each movement represent the new year, 2016, from when this WOD was designed.
See also: "12/31" New Year's Eve WOD
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