For TimeMetconBenchmark20:00
CrossFit Games 21.4
10-9-8-7-6-5-4-3-2-1
Gymnastics
Weightlifting
Solo
Workout Details
For Time
20:00
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Walk
Thruster
↳ 185/135 lbs (84/61 kg)
Original WOD
For Time: 10-9-8-7-6-5-4-3-2-1 reps of: Wall Walks Thrusters (185/135 lbs)
Coaching Tips
Strategy
- 1Pace yourself throughout the ladder; it's better to break up the thrusters into smaller sets than to go unbroken and burn out.
- 2Focus on maintaining core tension during the wall walks to prevent excessive arching of the back.
- 3Use a wide grip for thrusters to keep the weights close to your center of gravity while maintaining proper form.
- 4Prepare for transitions between movements; keep your barbell close to your wall walk area to minimize downtime.
- 5Keep your heels over your body during the wall walks to ensure you remain stable and in control.
Safety Considerations
Technical Focus
Ensure a stable wall walk position to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- Easy Row - 2 min easy
Mobility Work:
- 5 per side Shoulder Stretch
- 5 per side Hip Opener Stretch
- 5 per side Wrist Stretch
Activation Mini-WOD:
2 rounds- 3 Wall Walk(Focus on form.)
- 5 Thruster(Use light weight for form practice.)
Scaling Options
Intermediate
Reduce weight and repetitions
- 1
thruster
Weight: 150/105 lbs (68/48 kg)
- 2
wall walk
Scale to wall climbs or incline push-ups.
Scaled
Further reduce weight and modify movement difficulty
- 1
thruster
Weight: 95/65 lbs (43/29 kg)
- 2
wall walk
Scale to box step-ups or elevated pike push-ups.