Wednesday 2017.11.15
Archived workout dated November 15, 2017: The original prescription is retained below. Treat it as a high-volume conditioning session, with scaling matched to your training, rather than a default recovery template.
For Time:
Row 500m
50 Pushups
Row 500m
50 Ring Dips
Row 500m
50 Wall balls (20#/14#)
Commentary
The full sequence totals 1,500 m of rowing, 50 push-ups, 50 ring dips and 50 wall-ball repetitions. That pressing and wall-ball volume can be demanding even when the rowing pace is reduced. Choose a controlled variation and manageable set sizes; reduce the repetitions or change the movement if position or control deteriorates. Avoid chasing a burnout or taking ring-dip sets toward failure.
CrossFit’s coaching discussion of intensity emphasizes adjusting effort and scaling to the athlete’s condition while preserving technique. A recovery-focused day needs a separate, lower-effort plan; the original full-volume workout is not a recovery prescription.
Related guide: Choose a manageable rowing session.
Setup, target and a lower-volume option
The archive does not specify wall-ball target height. Choose and measure a target before starting, record its height and ball load, and use a ball approved for wall throws. The wall/target installation, overhead space and rebound area must suit that ball and setup; a generic medicine ball is not automatically appropriate. This page does not supply a missing official target standard.
Ring dips require a secure installed support and an already controlled support/lowering position. Do not learn high-volume ring dips under the clock. Use a suitable rowing machine with its current operating instructions, clear space for the handle/seat travel, and a separate pressing area.
WOD Fever modified example: row 250 m, do 15 incline push-ups; row 250 m, do 10 close-grip incline push-ups instead of ring dips; row 250 m, do 15 light wall-ball throws to your recorded attainable target, or 15 unweighted squats if you have no approved ball/target. Set a 15-minute planning cap. That reduces total rowing to 750 m and changes pressing volume and movement; it is not an equivalent score to the original.
Warm up with easy rowing, comfortable squats and a few controlled reps of your chosen press and throw. Use smaller sets before position or control deteriorates; stop or modify instead of chasing completion. Score finish time and exact scale, or record the completed blocks plus meters/reps in the unfinished block at the cap.
Use the rowing workout guide, ring setup and buying guide and ball permitted-use comparison for equipment decisions.
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