Will Powell’s Workout of the Week
Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.
Today’s workout is programmed by eight-time CrossFit Games Masters athlete Will Powell. Powell has the distinction of being the first athlete in Games history to win titles in three different divisions. He won titles in the 50-54 (2014), the 55-59 (back-to-back in 2015 and 2016) divisions before winning his fourth overall title this past season in the 60-64 age group.
In his eight Games appearances Powell has an average placing of 3.6 with all but two of his finishes in the top-5. Among his highlights include winning all three stages, the Open, Age Group Online Qualifier and the Games, in 2016. In 2017, Powell competed with a cantaloupe sized benign tumor on his left lung. With less than half lung capacity in that lung he still placed 12th at that year’s Games.
5 back squats 75% 1RM
24 dumbbell walking lunges (heavy)
40 unbroken wall balls (20/14)
*Rest 3 minutes between each round.
Time Cap: 20 Minutes
Be prepared to adjust loads between sets if needed. If you’re not able to go unbroken on the wall balls, keep the movement going by switching to wall ball squats and finally to air squats if needed to hit the 40 reps. This workout is designed to recruit the full spectrum of muscle fiber types in lower extremities in the same giant set. If you need to, reduce the weight loads but keep the rep scheme intact. This is designed to be both leg isolation and a metcon.
Some advice from Will: “Attack this workout as a leg isolation power, strength, and endurance move and take advantage of the incidental metabolic effect.”
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