Valkyrie Strength and Conditioning – Group Class
Metcon
CrossFit Games Quarterfinals 2024 – Workout 2 (Time)
3 Rounds for Time:
50 Wallballs
50 Lateral Burpee Box Jump-overs
*20 Minute Cap*
*Individuals/16-54 Age Group Divisions: 20/14 Wallball to 10’/9′, 24″/20″ Box
*55-59, 60-64, 65+ Age Group Divisions:
14/10 Wallball to 10’/9′, 24″/20″ Box
*Start workout facing away from wallball.
*Two foot takeoff required for lateral burpee box jump over, must step down from box unless clearing it completely. A strict lateral orientation is not required, athletes may face the box during the burpee or box jump.
*Scale WB weight, box height, and number of reps as needed.
Strength Class
Pausing Back Squat (*Pause 2 seconds at the bottom of each rep*
1×10 w/empty bar (first 5 reps normal, second 5 add pause)
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×1 @ 60%
1×5 @ RPE 6 (70%)
1×5 @ RPE 7 (75%)
2×5 @ RPE 8 (80%)
Record final 2×5, note “RPE 8” in comments.
Bent Over Row (1×10 w/empty bar
1×5 @ 30%
1×5 @ 40%
1×3 @ 50%
1×10 @ RPE 6 (62%)
1×10 @ RPE 7 (64%)
2×10 @ RPE 8 (66%))
*Record final 2×10, note “RPE 8” in comments.