Karri

Type

FOR TIME

WOD

1 to 10 to 1 Reps (Pyramid with Multipliers) of:

1 Burpee

2 Mountain Climbers

3 Sit-Ups

Note

With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups. The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers. So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1. The burpees are straight forward, just standard CrossFit Burpee, get on the ground so your chest touches, get up, jump and clap overhead. The mountain climbers are alternating and split reps, the goal is to take a big jump step and land with your front foot as close to your hand while in the Push-Up position. If the round calls for 20 Mountain Climbers, that would be 10 on each leg alternating for 20 total. The Sit-Ups are meant to be regular AbMat Sit-Ups, but those can be scaled according to athlete needs and abilities. Scale the peak number of the pyramid if 10 is too high. Athletes can scale Mountain Climbers to Step-Ups or Lunges, and Sit-Ups are meant to be AbMat Sit-Ups but can be scaled to feet anchored Sit-Ups, or regular Crunches as needed.