CrossFit | 190119
Saturday

190119

Workout of the Day

77

On a 50-minute clock, with no rest between:

15 minutes of handstand practice
10 minutes of L-sit practice
5 minutes of double-unders
20 minutes of stretching

Post to comments.

The Shoulder Press

1

Never is the stabilizing role of the abdominals more critical than when attempting to drive loads overhead. We train our athletes to think of every exercise as an ab exercise. This is essential in the overhead lifts. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press — the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation.

WatchThe Shoulder Press

Comments on 190119

82 Comments

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Matthieu Dubreucq
November 3rd, 2019 at 2:44 pm
Commented on: Khan Academy

Easy to understand but important to keep in mind.

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Shawn Hakimi
March 22nd, 2019 at 12:54 pm
Commented on: 190119

Completed.

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Shawn Hakimi
November 4th, 2020 at 2:09 pm

Rx'd. Re did this today with better WOD management


Did tabata style for the double unders, got 240.


Can't hold a freestanding handstand yet.

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Kevin Miller
February 18th, 2019 at 7:19 pm
Commented on: 190119

I spent a little less time on handstand practice and more on L-sit practice. I did :30 double unders and rest :30 for 5 minutes.

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Kury Akin
February 13th, 2019 at 6:25 pm
Commented on: 190119

Attempted freestanding but mostly had to use the door for handstands. L-sit hangs as shower still sore. Had to skip DU for one injury. Went for a 10 minute walk. Dynamic stretching.

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Jeff Chalfant
February 9th, 2019 at 9:54 pm
Commented on: 190119

Done. Rx’d. Wanted to break this up into 5 rounds of 3m,2m,1m, 4m stretching between but went with rxd. Worked on freestanding handstand form. Pointing toes and keeping abs engaged is still tough. Left arm fatigued a bit during the last 5 minutes but rested between attempts to ensure focus on technique. Did an Lsit hold on the ground for each minute of practice. 7 at 15 seconds each, then one at 9, one at 8 and one at 7 seconds. Those got brutal. 255 double unders. Banded straddle stretch, calves, Jefferson curl, seal pose, pigeon pose, hanging, front rack stretches w/pvc.

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John Campion
February 8th, 2019 at 3:37 pm
Commented on: 190119

Row


19:30.6

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Manchild Manchild
January 30th, 2019 at 6:02 pm
Commented on: 190119

67 DUs

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Albert Kombe
January 25th, 2019 at 12:22 am
Commented on: 190119

15mins of Handstand practice

10mins of L-sit practice

5mins of DUs: 124reps

20mins of stretching

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Shawn Hakimi
January 24th, 2019 at 2:19 pm
Commented on: 190119

Completed. Went straight into trying to hold a freestanding handstand, did tuck holds, bunch of double unders working on form and then stretched.


I think the point of this workout was to let you know that if you think you're good at CrossFit you likely suck at CrossFit.

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Nathan Bynum
January 24th, 2019 at 1:40 am
Commented on: 190119

Scaled to:

10 minutes of handstand practice

5 minutes of L-sit practice

3 minutes of attempted double-unders (failing)

12 minutes of stretching

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Kurtis Bowler
January 22nd, 2019 at 1:04 am
Commented on: 190119

I did it.

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Chris Meldrum
January 21st, 2019 at 8:55 pm
Commented on: 190119

Nice. Could have done more of HS practice; sad to have to move on. 10 minutes of L-sit was an eternity. I mixed it up by doing some on parallettes and some on rings. Knee is sore today so didn't push too hard on DUs, but surprised how out of rhythm I felt. Stretching was good - all the stuff I should make time for but don't.


45m/5'10"/180

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Claire Fiddian-Green
January 21st, 2019 at 7:12 pm
Commented on: 190119

HS practice: 4x30 sec handstand wall hold nose to wall, then free handstand practice. L-Sit practice: knees to parallel hold on dip bar, 8x30 sec hold. DU practice: 20 DU broken up by trips and singles. 15 min stretching.

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Dmitry Zolotyh
January 21st, 2019 at 6:20 pm
Commented on: 190119

A. 5 sets of:

20 seconds L wall handstand

20 seconds toe reach handstand

20 seconds bench handstand

Rest 1:00

B. Every minute on the minute for 10 minutes perform:

20 seconds of L-sit holds (one feet on medball)

C. Tabata double unders 170 reps

D. 10 minutes of pike stretching

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Richard Foster
January 21st, 2019 at 12:19 am
Commented on: 190119

M47/170

Handstand Pratice

L sit - 20 secs wk, 40 secs rest, alt. Tuck L-sit and Hang L hold

Double under practice - no DU's to date

Walk dogs 4K while still light

Stretch

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Kevin Boudreau
January 20th, 2019 at 11:09 pm
Commented on: 190119

Completed rx, L-sits alternated between rings and hanging

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Brian Louchis
January 20th, 2019 at 8:43 pm
Commented on: 190119

15 minutes practice free standing handstand. Longest time was 18 seconds, once 16, once 12, mostly 10 or lower. Lots of wandering.

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Brian Louchis
January 20th, 2019 at 8:45 pm

10 minutes of L-sit practice. Did 5 sets of max time: 26-22-19-16-15

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Brian Louchis
January 20th, 2019 at 8:45 pm

5 minutes of double unders: 311 reps

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Brian Louchis
January 20th, 2019 at 8:46 pm

20 minutes of stretching

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Dave DeCoste
January 20th, 2019 at 7:17 pm
Commented on: 190119

Done. L-sits on 5lb dumbbells. Handstands coming along.

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Tj Cantu
January 20th, 2019 at 6:24 pm
Commented on: 190119

Done!


Please keep coming with the L-Sits & DUs...I need a lot of practice.

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Olivia Leonard
January 20th, 2019 at 5:16 pm
Commented on: Sugar, Uric Acid, and the Etiology of Diabetes and Obesity

Additional reading on fructose and uric acid from the late physician and friend of CrossFit, Dr. Chris King, whose research focused on Maori and Pacific rates of diseases such as type 2 diabetes and obesity (as related to the rise of fructose in native diets due to European/Western influence):


https://drive.google.com/file/d/1iC_Qtiy3B-SlRT3L6VWBcBh59ZQrLYqX


More on King’s research:


https://www.radionz.co.nz/national/programmes/nz-society/audio/201806481/pacific-kryptonite

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Clarke Read
January 24th, 2019 at 6:06 am

To look a bit further into a couple of King’s citations…


Uric Acid Induces Hepatic Steatosis by Generation of Mitochondrial Oxidative Stress


https://www.ncbi.nlm.nih.gov/pubmed/23035112


A key metabolic consequence of fructose is its unique ability to stimulate triglyceride production - more technically, to induce de novo lipogenesis (DNL), or fatty acid synthesis within the liver. DNL is important because increased DNL can lead to increased fat storage in the liver, and a fatty liver is both associated with metabolic syndrome and likely plays a causal role in its progression. In this mechanistic trial, researchers found triglyceride production within liver cells was correlated with uric acid exposure, and that uric acid exposure induced mitochondrial oxidative stress. Taken together, these are provided as evidence that uric acid mediates the effect of fructose on triglyceride accumulation, and thus that fructose induces triglyceride production and accumulation by two pathways - directly via fructose-1-phosphate and indirectly via uric acid.


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3504786/bin/zbc0501230910009.jpg


As a mechanistic study, these results can only be extrapolated to any real-world phenomena with great caution. However, the possible existence of multiple mechanisms by which fructose can induce triglyceride production lends support to other forms of data (including observational evidence) suggesting fructose and/or fructose-containing sugars may drive fatty liver disease and the other metabolic conditions that follow from it.


Uric Acid - Key Ingredient in the Recipe for Cardiorenal Metabolic Syndrome


https://www.ncbi.nlm.nih.gov/pubmed/24454316


This paper summarizes the theoretical role of uric acid in cardiorenal metabolic syndrome (defined here as “a constellation of interactive cardiovascular disease and chronic kidney disease risk factors comprising obesity, insulin resistance, metabolic dyslipidemia, hypertension, cardiac diastolic dysfunction and renal abnormalities” - and so, the role fructose may play in the same by elevating serum uric acid levels. Elevated uric acid levels, they argue, are at least associated with and may directly cause adipose tissue dysfunction, endothelial dysfunction including vascular stiffness, oxidative stress, inflammation, and damage to the heart and kidneys.


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3884201/figure/F1/?report=objectonly

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Matthieu Dubreucq
November 3rd, 2019 at 2:45 pm

Thanks for the additional material

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Mike Andridge
January 20th, 2019 at 5:12 pm
Commented on: 190119

1 1/2 hrs of basketball, then 10 min work on L-sits and 20 min stretching.

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Peter Shaw
January 20th, 2019 at 12:22 pm
Commented on: 190119

At a seminar...


Handstand practice in morning after a light jog.

L-sit practice before dinner.

Stretch before bed.

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Tom Bradley
January 20th, 2019 at 1:13 am
Commented on: 190119

Have a head cold so I didn’t feel like going inverted.

15 EMOM 50’ overhead yoke carry.

L sits were tough 30 seconds on and off of leg tucks

5 minutes singles with occasional DU’s

RomWod routine


Have been Crossfiting 7 years and have to say this was different.

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Gordon Lee
January 20th, 2019 at 12:18 am
Commented on: 190119

Completed. No double unders, just singles.

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Eric Love
January 20th, 2019 at 12:18 am
Commented on: 190119

I did some stuff and some things, then went skiing

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Beth Pace
January 20th, 2019 at 12:04 am
Commented on: 190119

This was super fun. Got some great knowledge on L Sit progression from YouTube and was astounded at how different it felt. I’m so excited to see where this focused attention on skill building is going to be incorporated into upcoming workouts.

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Patrick Doyle
January 19th, 2019 at 11:58 pm
Commented on: 190119

Completed 5 rounds

3 Minutes of Handstand

2 minutes of L-Sit

3 minutes of D/U's

then off to work great WOD

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Joseph Fox
January 19th, 2019 at 11:53 pm
Commented on: 190119

Really enjoyed the humble pie I ate during this WOD. 13 minutes into my hand stand practice, which has been against a wall, I finally found my balance point and got the proper lock out on shoulders allowing me to be free from the wall and hold a handstand for about 6 seconds. May not be much, but a huge milestone for me. The forced 20 minute stretch was also sorely (no pun intended) needed after yesterday’s squat and deadlift PR’s. I’m impressed by the programming. Have done almost every WOD since January 1 and am feeling great and seeing results.

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Pierre-François Bruyere
January 19th, 2019 at 11:03 pm
Commented on: 190119

Great Session !

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Luis Beza
January 19th, 2019 at 11:02 pm
Commented on: 190119

After

190113 (squat clean)

190115 (air squats)

190117 (air squats + row)


My quads are so tight, I bearly can walk! I recovered from a patellar tendinitis 5 months ago! Everything was going right!


In January I decided start doing main site WOD's. I scaled all the WOD's mentioned before! Scaled reps, weight, mts(row)! And know my quads are really tight that I can't walk! And I feel that my tendinitis might come back! I skip back squats from 190118 because my legs were tired!


In my rest day I did stretching and foam rolling in my quads and hammys! I don't know if I should continue doing this! 5 years of doing "CROSSFIT". And my body is not feeling good!


In 2018 I stoped doing WOD's because injuries and in 2019 I decided to sacle everything and fallow a reliable programming (crossfit.com). But is not going well!


Any adviced???

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Js Smith
January 20th, 2019 at 9:13 pm

Luis, unfortunately you don’t have enough info here such as conditioning and exercise history or what you do when not doing CF. My knee jerk reaction is you’re going too fast with weight, frequency, and neglecting your attention to form, food quality, warming up, cooling down and recovery.


Cleaning up your diet is the start. Don’t go nuts, just eat low-processed foods and reduce sugary foods. This is hard work and you’ll need good fuel.


Start over. Do the WOD on the first day of each triplet. Concentrate on great form over a fast time. Warm up AND cool down for 5-10 minutes, every time. Other 2 days, pick a move you struggle with and do practice for form for 10-15 minutes or do some low intensity cardio.


Do that for a month, if you’re injury and pain free, then add the WOD from the third day of each triplet. Only increase days and weights if form is dialed in and body is still pain free, besides normal muscle soreness. Feeling a bit sore, tight or stiff is normal. Can’t sit down, pull on your pants or take stairs without wanting to cry is not. Hope that helps.

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Jacob Cram
January 19th, 2019 at 10:00 pm
Commented on: 190119

HS and L sit completed while son was napping. Mom is gone for the weekend and to cold to take him in the garage for DU so I'll do that tomorrow. Got the stretching in though.

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Michael Arko
January 19th, 2019 at 9:29 pm
Commented on: 190119

This was beast. I have done no work involving the shoulder for 12 days, and the injured area (believed to be supraspinatus) feels 90% better. So I decided to try Rx today. By the time I got to DUs I was spent. This was a beast.

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Shane Azizi
January 19th, 2019 at 9:22 pm
Commented on: 190119

Completed. Rx bent arms/bent legs for handstands. 15 sec holds for L-sits.

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Max Guida
January 19th, 2019 at 9:17 pm
Commented on: The Shoulder Press

My god, I never knew how bad my form was until I watched this video and gave it try. I'm pretty sure 95% of my body was pushed ahead of the bar. Tried using proper form with an empty bar and quickly felt the difference in my whole body.

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Tripp Starling
January 19th, 2019 at 8:46 pm
Commented on: 190119

I enjoyed this!

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P W
January 19th, 2019 at 7:59 pm
Commented on: 190119

Did handstand & L-sit.


M/44/6”5/238#

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Steve Haydock
January 19th, 2019 at 7:39 pm
Commented on: 190119

Lunch time workout Day 1 L1 Cookeville. Devastating and humbling.

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Kolin Theede
January 19th, 2019 at 7:32 pm
Commented on: 190119

The L-sit practice was absolutely humbling! 8 years into CrossFit and still so much to improve on.

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Jeff Chalfant
January 19th, 2019 at 7:28 pm
Commented on: 190119

From three weeks ago:

On a 12-minute clock:

1 minute of GHD sit-ups

1 minute of bar muscle-ups

2 minutes of GHD sit-ups

2 minutes of bar muscle-ups

3 minutes of GHD sit-ups

3 minutes of bar muscle-ups


24/6/32/9/40/12 rx

Fasted but with a little matí©

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Jeff Chalfant
January 20th, 2019 at 12:31 am

Wieghed in at 192lbs today, heavier than the last 12m couplet with BMU about a year ago when I also got 27 reps. And same weight as a little over 4 years ago, when I did a very similar WOD but Ghds paired with 115lb power snatches and only got 86 ghd sit-ups and that was with added rest back then!

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Mose Ramieh
January 19th, 2019 at 7:17 pm
Commented on: 190119

Alright, what the hell has happen the the Crossfit main site?!? I have been doing CrossFit from the main site almost everyday for roughly 11 years. I NEVER recall WODs like this one? Stretching? As part of a WOD? Some tell Greg G. that his website has been hacked.

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Josh Blake
January 20th, 2019 at 2:37 am

Clearly you’ve never read “What is Fitness” or “What is Crossfit”. I distinctly remember one of the 10 general skills being that F word. Flexibility. It would benefit you to understand the program you’ve done for “roughly 11 years”.

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Nicole Deaver
January 19th, 2019 at 6:37 pm
Commented on: 190119

Handstand practice went well, even got a few steps handstand walking for the 1st time ever. By accident at first. DUs still pretty much eluding me, maybe it’s the ropes. 🤦🏻‍♀️🤨 But glad stretching was on here because I definitely don’t spend enough time on it.

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Beth Pace
January 19th, 2019 at 8:21 pm

You said it, Nicole. I could always be stretching more. Plus my limiting factor on Back Squats (cf total yesterday) is a knee that I don’t rehab/stretch/mobilize near enough. I’m actually loving 2019’s programming so far!

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Stacey Thompkins
January 19th, 2019 at 11:46 pm

Having the correct rope and sized right for you is a game changer IMO

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Jake Kiddoo
January 19th, 2019 at 6:32 pm
Commented on: 190119

Hand stand Holds are sure tuff. Great skill work today!!!!

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Craig Collins
January 19th, 2019 at 6:32 pm
Commented on: 190119

completed, enjoyed it, improved!

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Js Smith
January 19th, 2019 at 6:27 pm
Commented on: 190119

Did CrossFit Total, results there. Hit a PR, wah hoo!!! 😁

Will see if the body will be up for this one this evening.

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Nicole Deaver
January 19th, 2019 at 6:31 pm

Congrats Js!

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Stacey Thompkins
January 19th, 2019 at 11:44 pm

Nice!!!

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Js Smith
January 20th, 2019 at 8:35 pm

Thanks guys!!


Did this on Sunday. Subbed in wall walk holds then did last 3 min as pike holds to save wrists, hanging knee raises off dip bars, got one DU out of complete frustration after 5 minutes of whipping myself with the rope. 😜

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Phill Kiddoo
January 19th, 2019 at 6:21 pm
Commented on: 190119

All stuff I really needed to work on!

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Dezert Sky Kiddoo
January 19th, 2019 at 6:15 pm
Commented on: 190119

✔️

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Krista Cooper
January 19th, 2019 at 6:06 pm
Commented on: 190119

So good!

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Romain Grelier
January 19th, 2019 at 5:20 pm
Commented on: 190119

COMPLET

+ MORNING ROUTINE 10KM ROWING

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Vincent Dahlqvist
January 19th, 2019 at 4:56 pm
Commented on: 190119

Handstand practice & L sit practice completed

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James Kinton
January 19th, 2019 at 4:34 pm
Commented on: 190119

Complete.

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justin hatcher
January 19th, 2019 at 3:30 pm
Commented on: 190119

Is this just handstand or hand stand push up? Is it free standing or using a wall?

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Nicole Deaver
January 19th, 2019 at 6:39 pm

I practiced free standing & using the wall.

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Danny Bostwick
January 19th, 2019 at 3:25 pm
Commented on: 190119

Awesome programming. My body (aside from the knee I tore up recently) is feeling great. I did today’s in my hotel room. Did some unilateral rehab work instead of dubs, but all the other stuff was done. Cheers.

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Kyle Smock
January 19th, 2019 at 3:21 pm
Commented on: 190119

M/44yo/5'8/#199

completed all practice and 20+ minutes of stretching

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Ryan Olsen
January 19th, 2019 at 3:14 pm
Commented on: 190119

Chris Sinagoga, you are doing a fantastic job!

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Stacey Thompkins
January 19th, 2019 at 10:58 am
Commented on: 190119

M/44/6'2"/185


I broke this down into 5 rounds 6 min each...

3 mins of handstand practice

2 mins of L-sit holds

1 min DU's got 80+ each round

Then 20 min stretch


*Double under challenge for newbies or those struggling I did this alot when starting out key embrace it don't get frustrated...

Must go unbroken the whole way through or start over at 5 take as much time as you need in between each unbroken set put a 20 min time cap on it

5 unbroken then

10 unbroken then

15 unbroken then

20 then 25 then back down 20 then 15 then 10 then 5 hopfully I explained that well enough good luck!

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Nicole Deaver
January 19th, 2019 at 6:41 pm

Thanks for that DU challenge. I’ll be trying that, once I can get 2 in a row at least.

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Rajat Samanta
January 19th, 2019 at 7:14 am
Commented on: 190119

50-minute workout done!

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Mike Andridge
January 19th, 2019 at 3:56 am
Commented on: 190119

I just want to apologize to everyone--apparently HQ is taking everything I suck at (I'm just ok at du's) and putting them into a wod.....my bad:)

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Mike Andridge
January 19th, 2019 at 5:05 pm

@ CrossFit Forgiven

25 min amrap

3 rope climbs 12'

5 sqt clns @ 115#

10 strict pull ups

15 bar facing burpees

4 rnd on the nose.

m/48/175

Will make up today's wod on Sunday

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Chris Meldrum
January 19th, 2019 at 3:09 am
Commented on: 190119

Very cool. Main Site still rockin it. And for the record, my strict pull-ups are improving.

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Nicole Deaver
January 19th, 2019 at 6:42 pm

I agree my pull-ups are improving too!

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Js Smith
January 20th, 2019 at 8:42 pm

I don’t have pull-ups yet but back is definitely stronger than ever since injury! So excited! 🥳

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Juan Acevedo
January 19th, 2019 at 1:58 am
Commented on: 190119

Check @dotcomscaled on instagram for ideas on how to approach this workout!

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Eric Love
January 19th, 2019 at 1:52 am
Commented on: 190119

Scaling ideas on the stretching?😂

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Chris Sinagoga
January 19th, 2019 at 1:52 am
Commented on: 190119

Champions Club Scaling Notes


STIMULUS: Holy potatoes Jim! This is going to be rough. I am very guilty of scaling time domains down to stay around 20 minutes (even daring so much as to go for 25 occasionally). Why? I don’t know. I’m just a pansy sometimes. I’m scared of seeing “30” in the minute column for me or my athletes probably due to an assumed lack of intensity.

CrossFit is constantly varied. The best results tend to land somewhere in the 8-12 minute range, and sometimes in the 12-20 minute range. But constantly varied means we need to touch all time domains at some point. I think the 50-minute thing needs to stay intact. There will be a lot of resting but since you’re probably holding your breath on handstands and L-sits, you should be breathing pretty heavy once you get to double unders. Then on the stretching, the tough part is being able to control your breathing while 1) under tension and 2) while already tired from the previous 30(!) minutes of work. Also, if you’re a serious athlete you’ll do this without music. There’s a lot of things your body will tell you in this workout if you listen closely.


GROUP: For lack of equipment purposes, split two groups into opposite 15-minute stations (handstands on one, l-sit/double unders on the other). Rotate when 15 minutes is up then do the stretching at the end.

For scales/modifications on handstands, start with a plank hold (top of push-up). The closer you get to a wall-facing handstand the harder. Use anything to set your feet on to get to angles between flat and totally inverted. Freestanding would be a final progression (as well as the press to handstand negatives). Check the scales for the back extension/L-sit workout for scales on the l-sit. L-hang, tuck, boxes, parallel bars, rings, and hollow holds are fine. And finally for double unders, I think single unders are really underrated. Doubles will tax the shoulders more, but singles will more closely mimic the cadence for running. Keep your feet together and knees separated to practice good position.

Double lacrosse ball on the upper back while hugging a 45-lb. plate would be good recovery for the handstand. Barbell or softball to the high quad (hip) would be good recovery for the l-sit. Single lacrosse ball to the bottom of the foot would be good for the double unders. Either way, the stretching station, in my opinion, should not feel like a rest. Work on a position in need.

The biggest group scale is going to be attention span/attitude. Nothing about this looks fun and it’s not even one of those Well It’s Not Fun But It’s Over In 7 Minutes ones. 50 freaking minutes of practicing things you suck at. Read the group. If it’s one of those days, make a 30-minute AMRAP with Jump ropes, handstand holds, and l-sit holds (might want to consider hangs from the bar to help the wrists). Then do mobility/stretching after. I’m not sure yet, but I think I want to do this thing as prescribed with everyone and see how they respond. If they don’t came back, welp…


INJURY: Honestly I think the priority on this one would be time domain over particular movements. So if there’s an injury I’d try to whip up a 30 minute AMRAP with stuff the athlete can do without too much resting.


I’M SCALING THIS WELL IF: I didn’t check out after 6 minutes of stretching.


I’M SCALING THIS POORLY IF: I do something I’m good at instead.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 9. The temptation to cut the time short on L-sits and double unders will be unreal.


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. Most people will modify after a while.


Sorry for the long post. I could write a paper on all the possibilities and opportunities for this workout.

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Jeremy R
January 19th, 2019 at 1:27 am
Commented on: 190119

730#|305 s|140p|285d

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Sebastien Fitzpatrick
January 19th, 2019 at 1:26 am
Commented on: 190119

Nice! I usually tried to find time during rest days to do this. Always neglected my l-sit though, as much as I know I needed not to.

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