This evening, after the 4:45pm class, we will have a cookout to send Martha off to the CrossFit Games. Bring some food and drinks to share, and wish Martha good luck!
Our good friend and favorite chiropractor, Getty, has written a special workout for our very own Coach Martha in honor of her upcoming trip to Madison, WI for the CrossFit Games.
Important to note about the workout: the four rounds represent the number of years she’s made it to the games, the rep scheme represents each year Martha has been to the games, and the 127lb clean is her personal best.
4 rounds for time of:
12 Toes to Bar
13 Wallball Shots
17 Kettlebell Swings
1 Clean, 127lbs
On the Toes to Bar, scale to hanging leg raises or hanging knee raises as needed. For the wallball shots, men use 20# medicine ball and 10′ target, women use a 14# medicine ball and 9′ target; scale load and/or height as appropriate. For the kettlebell swings, these are full overhead swings, prescribed as 24kg/16kg for men and women respectively; scale to Russian swings or scale load. On the clean, it should be heavy, but something you can move well.
Post time, Rx, and some good luck wishes for Martha to the comments.