Warmup:

200M jog

10 Kickers per leg

10 Bow2Bends

10 Squat2Stands

10 Thoracic High Fives

10 Huggers

10 Over & Backs

10 Pushup2downward dog

5 Cobra to hip snap*

10 in-place lunges

Video courtesy of Invictus Fitness.  The Cobra to hip snap gets you used to getting up quickly from the bottom of a burpee.  This is more effective than doing a push up and then jumping.  Use the quick SNAP of the hips to get your feet under you quick!

WOD:

“PAINSTORM XXIV”

For Time:

100 meter Run

50 Burpees

200 meter Run

100 Push-Ups

300 meter Run

150 Lunges

400 meter Run

200 Air Squats

300 meter Run

150 Lunges

200 meter Run

100 Push-Ups

100 meter Run

50 Burpees

 

*60 min time cap

This little bundle of joy showed up in the comments section of CrossFit.com in April of 2007.   The Painstorm WODs are a series of workouts that became popular after they were shared in the CrossFit Forum, typically with Credit to Brand X CrossFit and CrossFit Central Scotland. This one will tax you.  Keep the warmup short and get to work to try to beat the time cap.

 

Scaling options:

Cut all reps on movements in half.  Leave runs as is if you can run.

 

Run -> 125M row per 100m run

 

Cool Down:

Scorpion Hold – Feel in chest – 1 Min per side

 

Frog Stretch – 2 Min

Video courtesy of Strength Solutions.  Demo of the Frog Stretch.