12.4 Open WoD

The CrossFit Games open WoD last week was the following:

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

Follow the link to the games site here…

This workout was one gigantic mental hurdle.  150 wall balls are hard to comprehend, and no matter how you break it down it just doesn’t get easier. 

What did I learn from this WoD?

• Everything in CrossFit requires a high level of skill.
• I suck at Wall Balls.
• Don’t let the medicine ball become a punch to the chest.

I learned that first I have no problem doing wall balls with a 20 lbs ball, yet I have to learn to become efficient in order to sustain myself over a higher volume.  I watched Ricky P, and Ben W. do wall balls and their balls touch just over the 10’ redline each time, this will take quite a bit of time to develop the rhythm to hit the target with such precision.  Second and more importantly Big Cat told me that I have to learn to receive the ball as I’m squatting, instead of what I was doing which was standing up right, getting clocked in the chest and then squatting. 

In the end my final score for this WoD was an unimpressive 125, but I know exactly what I have to work on the next time I do Wall Balls.

Video from 12.4:

This 8 second video has taught me exactly what I have to work on for double unders.