Crossfit Dadiva

Prior to starting the workout, the athlete will need to mark two lines on the floor for the Wall Walks (see Movement Standards section). This workout begins with the athlete standing behind the furthest line from the wall and facing the wall. After the call of “3, 2, 1… go,” the athlete may step over the line, turn around and perform 1 Wall Walk followed by 10 Double-Unders. Once the Double-Unders are complete, the athlete will move back to the Wall Walks to repeat the sequence. The number of Wall Walks and Double-Unders will increase each round. This workout ends when the athlete completes the final rep of the Double-Unders.

Score will be the total time it takes to complete the workout or the total number of repetitions completed before the 15-minute time cap.

Movement Standards

Wall Walk: With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder. The edge of the tape that is closest to the wall must be in line with the shoulder. This first line will be the start and finish line for each repetition. Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both feet must be touching the ground at the beginning and end of each rep. Both hands must remain on the tape until both feet are on the wall and no longer touching the ground.

At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend. Any part of the hand may touch the tape line. On the descent, the feet must remain on the wall until both hands are touching the first line. The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground. Any part of the hand may make contact with the tape line. Both feet must be touching the ground before starting the next rep.

Double-Under: The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Scaling Options

Foundations
For Time
1-3-6-9-15-21 x 1,5m Bear Crawls
10-30-60-90-150-210 Jumping Jacks

Equipment Free
For Time
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Lateral Jumps

Scaled
For Time
1-3-6-9-15-21 Wall Walks
10-30-60-90-150-210 Single-Unders