TUES 10.19.21

#CropTopTuesday #CropItLikeItsHot

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. For Time: [17min cap]
3:00 Handstand Hold
100 Squats
150ft Handstand Walk
100 Squats
30 Handstand Push-ups

B. 2 Sets For Quality
10 Single-Arm Ring Rows / Arm
:30 RIng Row Hold
– Use two hands to hold at the top of the ring row hold

At Home
B. 2 Sets For Quality

10 Single-Arm DB Bent Over Row / Arm
:15/:15 Push Ups Position Single-Arm DB Row Hold

Score time for the WOD. Ex: 14:20 Rx

In today’s workout, it’s OK for athletes to challenge themselves with the movement options they choose. If athletes can perform the Rx’d movement, but struggle with the reps or volume, cut the volume and let them try. Today may be a day where we look to scale the volume of exercises as opposed to changing the movement. This is one of the best ways to build confidence.

Handstand Hold
Time (2:00 or 1:00)
Pike Hold (Feet or Knees)
Plank Hold

Handstand Walk
2:00 Max Distance (minimum 5 ft increments)
2:00 Max Distance w/ walk to wall (2-4ft increments)
2:00 HS Plate Taps
2:00 Pike HS Shoulder Taps
Bear Crawl (Hips above shoulders)

Kipping Handstand Pushups*
(Ex: 10 kipping + 15 pike) #half Kipping and Half Pike*
Pike HSPU feet deficit w/ 45# plates
Pike HSPU feet (Pike)
Pike HSPU knees (PK) or add deficit
Incline Pushups (PU)
*(athletes must have 3 or more strict handstand push ups before they should do kipping handstand push ups in the workout. Build strength first, then add momentum)

Scale air squat to target. Also optionally reduce reps to 70 each set.

And coming tomorrow…

A. AMRAP 20:
10 Barbell Good Morning (45/35#)
100m Farmer Carry (35’s/25’s) (Rx+ 50’s/35’s)
10 Med Ball Sit-ups (20/14#)
– Add 10 reps to the Good Mornings and Sit-ups after each round.

B. 3 Sets for Quality
:30 Push-up Plank Hold
:30 Groiner Stretch / Side
:30 Lacrosse Ball Calves / Side
:30 Lacrosse Ball Forearm / Side

At Home
A. AMRAP 20:

10 DB Good Morning (35/25#) (Rx+ 50/35#)
100m Farmer Carry (35’s/25’s) (Rx+ 50’s/35’s)
10 Straight Leg Weighted Sit-ups (35/25#) (Rx+ 50/35#)
– Add 10 reps to the Good Mornings and Sit-ups after each round.

Post rounds and reps for the WOD. Every 10m = 1 rep.
Ex: 7+88 Rx

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