WORKOUT 4

"FREEFALL"

RX

For time (12 min):

100’ HS Walk

80 Wall ball 20/14#

6 Rope climbs

40/32 Cal row

20 Bar muscle-up

RX Team Of 3

For time (12 min):

10 Rope climbs

80 Wall ball 20/14#

6 Bar Muscle-up (each)

40/32 Cal row

200' HS walk

*everything is split except the Bar MU

INTERMEDIATE

For time (12 min)

10 Pull-up

80 Wall ball 20/14#

60' HS Walk

40/32 Cal row

2 Rope climbs

INT MIXED DBL

For time (12 min):

10 Pull-ups (consecutive each)

80 Wall ball 20/14#

60' HS Walk

40 Cal row (20 cal each)

2 Rope climbs (consecutive each)

*everything is split except the pull-ups & rope climbs

INT TEAM OF 3

For time (12 min):

2 Rope climbs (consecutive each)

40 Pull-ups

60/48 Cal row (20/16 cal each)

80 Wall ball 20/14#

100' HS Walk

*everything is split except the rope climbs

SCALED

For time (12 min):

10 Zombie climbs

80' Bear crawl

60 Wall ball 20/14#

40 Knee raises

20 Cal row

SCALED MIXED DBL

For time (12 min):

10 Zombie climbs

80 Wall ball 20/14#

60' Bear crawl (consecutive each)

40 Cal Row (20 cal each)

20 Knee raises (consecutive each)

*everything is split except the bear crawl and knee raises

SCALED TEAM OF 3

For time (12 min):

10 Zombie climbs

80 Wall ball 20/14#

60' Bear crawl (consecutive each)

40/32 Cal row

20 Knee raises (consecutive each)

*everything is split except the bear crawl and knee raises

STANDARDS

Handstand Walk

1. Kick up with both hands (entire hand, including palm and fingers) BEHIND the mark of the segment being attempted.

2. Stepping over the line or landing with the hands on or over the line is a “no rep.”

3. Must walk forward.

4. Coming down from the hands at any time requires a restart from behind the last line successfully crossed.

5. A rep is credited when both hands, including palms and fingers, cross the line before the feet touch the ground.

6. Each 5-foot section will count as 1 rep.

7. Must handstand walk across the line. Jumping both hands over the line to finish a section is not allowed

   
   

Bear Crawl (Scaled)

1. Scaled athletes may bear crawl instead of handstand walk.

2. Both hands (entire hand, including palm and fingers) must be placed on the ground BEHIND the mark of the segment being attempted.

3. Reaching onto or over the line constitutes a “no rep.”

4. Hips must remain above head height.

5. Standing up, dropping to the floor, or dropping the hips below the head at any time requires a restart from behind the last line successfully crossed.

6. A rep is credited when both feet and both hands cross the line.

7. Each 5-foot section will count as 1 rep.

   
   

Rope Climb

1. Each rep starts with both feet on the ground.

2. Any style of climbing is permitted.

3. The athlete may jump into the rope climb.

4. The rep is credited when one hand clearly touches above the designated mark.

5. There are no requirements during the descent of the climb.

Zombie climb (Novice)

1. Start each rep laying on the floor: with both legs and one arm in contact with the ground- the other arm may hold the rope.

2. Athlete must pull themselves up until they are fulling standing- hips and knees extended.

3. Athlete must keep their legs locked out- no bending of the knee on the ascent.

4. Knee bend during the descent is allowed.

5. Athlete does not have to return to the start position after the last rep.

Wall ball

1. At the start of each rep, the ball must be in the support position in front of the athlete’s body.

2. Squat until the hip crease is below the knees.

3. A squat clean to start the set is allowed but not required as long as the ball starts on the ground

4. The rep is credited when the center of the ball hits the target clearly ABOVE the specified height.

5.  If the ball hits low or does not hit the target, the rep will not count.

6. If the ball drops to the ground from the top, the ball must settle on the ground before the next rep; it cannot be caught off the bounce.

   
   

Bar Muscle-up

1. Start each rep with arms fully extended and feet off the ground.

2. Pass through some portion of a dip before locking out over the bar.

3. The rep is credited when:

   1. Arms are fully extended in the support position.

   2. Shoulders are directly over, or slightly in front of, the bar when viewed from the side.

Pull-up (Int)

1. Start each rep with arms fully extended and feet off the ground.

2. Any style of grip is permitted.

3. The rep is credited when the chin clearly breaks the horizontal plane of the bar.

4. Any style of pull-up is permitted as long as the criteria above are met.

   
   

Hanging Knee Raise (SCALED)

1. The athlete must begin by hanging from the pull-up bar with arms extended.

2. Heels must be brought back behind the bar.

3. Overhand, underhand, or mixed grips are all permitted.

4. The rep is credited when the athlete’s knees rise above the hips.