Nick Mathew’s Workout of the Week
Today’s workout is programmed by 2022 CrossFit Games Rookie of the Year, Nick Mathew. He is also the Head Coach and General Manager of CrossFit Minnetonka, and a Built For Athletes ambassador. Mathew will be taking the competition floor in Madison for the second in just about two years.
Nick Mathew
For Time:
3 Rounds
- 21 Wall Balls 20/14 pounds, 11/10-foot target
- 15 Chest-to-Bars
- 9 Burpee Box Jump Overs 24/20-inch
-rest 2:00-
1 Round
- 63 Wallballs 20/14 pounds, 11/10-foot target
- 45 Chest-to-Bars
- 27 Burpee Box Jump Overs 24/20-inch
Scaling Options: Athletes can adjust the wall ball target to 10/9-feet and the chest-to-bar to chin-over-bar pull-ups. Further modifications can involve using bands to assist the pull-ups, dropping the wall ball weight, or lessening the rep scheme to 18-12-6 and 54-36-18.
Advice from Nick: “Aim for the wall balls to be completed in bigger descending sets to avoid standing around looking at the ball–be sure to scale the weight accordingly.
Pull-up capacity is determined by the individual but aim to complete section one in 1-3 sets, and then a consistent rep scheme that chips away through section two.
My best advice on burpees is to stick to a cadence each rep where you don’t need to stop. No speeding up or slowing down, just a smooth pace to finish.”
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