CrossFit | 190618
Tuesday

190618

Workout of the Day

86

For time:
2-minute handstand hold
Row 500 m
2-minute plank hold
Row 500 m
2-minute support on rings
Row 500 m

Post time to comments.

Technique

1

Technique is everything. It is at the heart of our quantification. You will not express power in significant measure without technique. You might expend a lot of energy, but you will not see the productive application of force. You will not be able to complete functional tasks efficiently or effectively. You will not be safe in trying.

Read MoreTechnique

Comments on 190618

89 Comments

Comment thread URL copied!
Doug Brubacher
March 11th, 2021 at 4:23 am
Commented on: 190618

CFWUx2

22:15

HS 4 sets

Plank 2 sets

Ring hold: 3 sets

Comment URL copied!
Kury Akin
August 24th, 2019 at 2:38 pm
Commented on: 190618

17:09. Sub 50r each round of (30sdlhp@20kg, 20 split jumps), wall HS in 3 sets, fist plank in 2, ring holds in 30/20/15 second bursts.

Comment URL copied!
Manchild Manchild
July 28th, 2019 at 4:18 pm
Commented on: 190618

subbed 400m run for row


18:59

Comment URL copied!
Dan Kremer
July 12th, 2019 at 3:22 pm
Commented on: 190618

19:01

TRX

Comment URL copied!
John Campion
July 12th, 2019 at 1:20 pm
Commented on: 190618

13:27

Handstand against the wall

Comment URL copied!
Jeff Chalfant
July 9th, 2019 at 11:54 pm
Commented on: 190618

21:21 I think. Freestanding handstand accumulation took almost 7 minutes but I got some good solid long holds in the :15-:20 range! Forgot to look at the clock when I finished so I had to add my final row time to when the time I saw when I started rowing. Very tired I guess! Rows 1:53.7/1:59.4/1:54.9

Left shoulder started hurting toward the end of the ring supports all :10 second holds with less than :10 rest between. Tried to do a slight turnout the whole time. :40/:30/:30/:20 high plank.

Comment URL copied!
Morgan Greene
July 8th, 2019 at 2:51 pm
Commented on: 190618

subbed 500m run for rows


16:27

Comment URL copied!
Shane Azizi
June 27th, 2019 at 9:27 pm
Commented on: 190618

14:16 Rx

Comment URL copied!
Clint Michael
June 26th, 2019 at 12:14 pm
Commented on: 190618

16:41

No rower, so subbed 50 SDHP for row.

Comment URL copied!
Kyungtaek Kang
June 26th, 2019 at 6:38 am
Commented on: 190618

안양공식인증지부 크로스핏힘

Time: 14:59

HSH 1:57+3, Row 1:44, Plank 1:30+30, Row 1:48, Ring 10ì´ˆx12, Row 1:47

강경택 45세 180cm/90kg

Comment URL copied!
Cy Azizi
June 24th, 2019 at 6:03 pm
Commented on: 190618

17:30

Comment URL copied!
Rachael Moody
June 23rd, 2019 at 5:20 pm
Commented on: 190618

Did this today with my friend at Morrisville Community Crossfit in Durham NC. She did it in 15 something, she did the HSH and plank unbroken. I was 17:07 with a minute HSH and plank then 2 sets of 30 sec to finish the 2 minutes. For both of us the ring supports were in much smaller sets. That chest burn!

Comment URL copied!
Christian Heck
June 23rd, 2019 at 1:05 pm
Commented on: 190618

18:19

3rd round L dir hold for 100 sec

Comment URL copied!
Hari Singh
June 22nd, 2019 at 10:17 pm
Commented on: Technique

Another way to put it is this:


Mechanical Work is not simply Force x Distance; that is just an approximation. The precise equation is:


Work = Force x Distance x Cosine of the angle between the two.


Proper technique is all about getting the angle between the force applied and the direction of movement as closely aligned as possible (making the cosine of the angle = 1.0, instead of something less than 1.0)


Virtually every coaching cue is directly or indirectly an attempt to get the athlete to apply the maximum amount of force in the direction of the desired movement (by making the cosine of the angle = 1.0, and allowing none of the force to go to waste).


Sometimes this means getting the knees out of the way, so the bar can go straight up. Sometimes it means pushing through the middle of the heels, so the maximum force is straight up, not up and forward. Sometimes it means keeping the bar in (making the bar path closer to vertical) etc.


Inefficient movement occurs when the angle between the force and the desired movement is greater than zero (making the cosine of the angle less than 1.0). The force is applied but it is in not all in the right direction.


If you want to see this phenomena clearly, consider climbing a pegboard. The inexperienced athlete pushes on the wall with his or her feet (which is a horizontal force, while the desired direction of movement is vertical). The experienced athlete knows (or behaves as if he or she knows) that as much force as possible needs to be applied vertically).

Comment URL copied!
Viktor Wachtler
June 22nd, 2019 at 5:39 pm
Commented on: 190618

Handstand holds against wall.

Row subbed for 50 SDHPs and 50 swings with a 20 kg kettlebell.

HS hold 1:44-0:16

Plank unbroken.

Support 0:46-0:30-0:30-0:16

20:47

42/1.78m/77kg

Comment URL copied!
Mike de Graauw
June 22nd, 2019 at 5:09 pm
Commented on: 190618

24:20. RX


That was no joke

Comment URL copied!
Mike de Graauw
June 22nd, 2019 at 5:09 pm

M/60/6’2”/230

Comment URL copied!
Anton Gross
June 22nd, 2019 at 11:01 am
Commented on: 190618

M/ 45/ 135 lbs

HSPU unbroken

Row < 2:00 Pace

Plank hold 1:40+ :20

Row < 2:00 pace

Rings support on rings done in 4x :30 holds

Row well under <2:00 pace

Ring Hold was hardest as I was really feeling it my chest as well.

Good workout.

Completed in about 16:45 months including all transfers and setting up tower each time and having to wait for rings

Comment URL copied!
Sean Whiting
June 20th, 2019 at 3:09 pm
Commented on: 190618

21:35 Rx

Comment URL copied!
Brian Rosenbaum
June 20th, 2019 at 3:08 am
Commented on: 190618

M/57/6'2"/179

16:10

Comment URL copied!
Olivia Leonard
June 20th, 2019 at 12:31 am
Commented on: 190618

15:05


45 lb overhead plate hold (2:00)

Plank (1:00, 1:00)

Dip bar support hold (0:45, 0:25, then lots of 0:10 - 0:15 efforts...)

Comment URL copied!
Matt Zero
June 19th, 2019 at 10:23 pm
Commented on: 190618

14:26

Used dip bars instead of rings

Comment URL copied!
Trey Holmes
June 19th, 2019 at 9:32 pm
Commented on: 190618

Where do we find scaling? Been awhile since I was on, and it used to be included in the WOD description.

Comment URL copied!
Matthew Burritt
June 19th, 2019 at 9:23 pm
Commented on: 190618

M/42/5'4"/148lbs

Handstand hold against wall

16:42

Comment URL copied!
Matthew Aukstikalnes
June 19th, 2019 at 5:47 pm
Commented on: 190618

15:28, I hung cable crossover handles from dip bars as a substitute for rings. All else as written.

Comment URL copied!
Matthew Aukstikalnes
June 19th, 2019 at 7:40 pm

HS were using a wall

Comment URL copied!
Matt Gerrelts
June 19th, 2019 at 3:46 pm
Commented on: 190618

16:10 Rx. Should've pushed harder on the rows maybe.

Comment URL copied!
Tyler Wood
June 19th, 2019 at 1:43 pm
Commented on: 190618

Subbed holding a 45 lb. plate for 2-minute handstand hold. Subbed support on dip machine for 2-minute support on rings.


12:21

Comment URL copied!
Tyler Wood
June 19th, 2019 at 1:44 pm

Subbed 400m run on 0.5 incline for each 500m row as well.

Comment URL copied!
Gasser Mamdouh
June 19th, 2019 at 11:51 am
Commented on: 190618

Wall hand stand 30 sec and rest 30 sec *4 sets

1:50 row

Plank 1min * 2

2:00 row

Ring supports 20 sec. 30 sec rest *6 sets

2:15 row

Comment URL copied!
Nathan Hutcheson
June 19th, 2019 at 11:45 am
Commented on: 190618

M/34/140

9:02 scaled

Plank slit into two sets

Scaled: HS against wall

Subbed dip bars for ring support as no rings

Comment URL copied!
Sam Meixell
June 19th, 2019 at 11:42 am
Commented on: 190618

14:10

2-minute handstand hold Practice

Row 500 m

2-minute plank hold

Row 500 m

2-minute support on rings practice

Row 500 m

Comment URL copied!
Alex Pham
June 19th, 2019 at 11:17 am
Commented on: 190618

19:47

Wall handstands

Parallel bar holds

Comment URL copied!
Claire Fiddian-Green
June 19th, 2019 at 10:09 am
Commented on: 190618

19:12 completed 06/19/2019.

Wall-facing HS hold 1:00+0:35+0:25.

Straight-arm plank 2:00 unbroken.

Ring support with straight arms locked out: 0:30+0:20+(0:10 x 2) + (0:08 x 2) + 0:06+ (0:08 x 2) + (0:06 x 2).

Rows: 2:12, 2:10, 2:03.

Comment URL copied!
Vincent Dahlqvist
June 19th, 2019 at 6:08 am
Commented on: 190618

17:20 (1:55 row pace)

HSH 1+30+30

Plank 2

RS 1+20+20+20

Comment URL copied!
Nathan Michael King
June 19th, 2019 at 2:42 am
Commented on: 190618

17:44

1min Freestanding HSH

1min Wall Assisted HSH

Unbroken Low Plank

20sec at a time Ring Dip Support

Comment URL copied!
Js Smith
June 19th, 2019 at 2:10 am
Commented on: 190618

Changed to accumulate 2 minutes in as few set as possible

Pike hold, off counter (2 sets) used push-up bars to save bum wrist

Row 500m

Plank hold (1min off elbows & 2 sets off hands)

Row 500m

Leg assist support on rings (5 sets)

Row 500m

18:04

Comment URL copied!
Jesse Montagnino
June 19th, 2019 at 2:07 am
Commented on: 190618

20:24

Handstand

1:00

:30

:30

Plank

:30x4

Rings

:30í—2

:20í—3

Comment URL copied!
Arthur Novais
June 19th, 2019 at 12:57 am
Commented on: 190618

RX - 18 minutes. I’m return a funny a CrossFit

Comment URL copied!
Brian Anderson
June 18th, 2019 at 11:35 pm
Commented on: 190618

17:25 Rx


M-42-69-170#

Comment URL copied!
Todd Baker
June 18th, 2019 at 11:13 pm
Commented on: 190618

17:50 RX

Comment URL copied!
Cliff Hoecker
June 18th, 2019 at 10:04 pm
Commented on: 190618

Handstand hold against wall

Subbed 400m run for row


14:51


M/6/190/51

Comment URL copied!
Dale Trueman
June 18th, 2019 at 10:03 pm
Commented on: 190618

14:05 HS against wall.

Comment URL copied!
Troy Bruun
June 18th, 2019 at 9:57 pm
Commented on: 190618

14:45

HS Holds against wall

Everything else RX

Comment URL copied!
Scott Jacobson
June 18th, 2019 at 9:54 pm
Commented on: 190618

5’8” / 164 lb / 20 / M


15:35


Handstands on wall and supports on dip bars I could definitely been quicker to get to. Been off the CrossFit wagon a few weeks due to injury, feels good to be back!

Comment URL copied!
Stacey Thompkins
June 18th, 2019 at 9:35 pm
Commented on: 190618

M/44/6'2"/180#


HS hold with feet against crossbar of Smith machine the rest as rx'd

13:26

Comment URL copied!
Tripp Starling
June 18th, 2019 at 9:20 pm
Commented on: 190618

Handstand hold against wall all else as rx 14:04

Comment URL copied!
Troy Work
June 18th, 2019 at 8:43 pm
Commented on: 190618

14:37

Subbed 400m run. Handstand on wall

Comment URL copied!
Eric O'Connor
June 18th, 2019 at 8:25 pm
Commented on: 190618

Here are some thoughts on scaling this one:

Handstand Hold: I consider the prescribed variation to be a freestanding hold and I know that most of my athletes will need to modify. When scaling, I will look to utilize a handstand variation that allows for an initial hold of at least 30-seconds. The main variations I will use are:

1) Handstand hold, back to wall.

2) Handstand hold, facing wall.

3) Partial handstand hold, facing wall.

4) Piked handstand hold from the box.

5) Overhead plate hold. This variation will be used only in the case that someone cannot get inverted.


Plank: The main focal point will be on maintaining an active shoulder and a stable midline. I will look to utilize a variation of the plank that the athlete can hold for at least 30-seconds. Check out the graphic associated with the workout of the day from 190409 to get a visual of some plank variations to utilize. To scale the movement, I will have athletes reduce the time to accumulate or perform a straight-arm plank variation with hands on a raised surface.


Support on Rings: This a fairly long time to hold a support position and will be made more challenging when following the handstand and plank holds. I will keep this fatigue factor in mind when it comes to scaling the time to accumulate in the support position. As with the handstands and planks, I will attempt to use a variation that allows the athlete to hold for about 30-seconds, on the initial attempt. When modifying the movement, the main variations I will use are:

1) Ring support with band assistance

2) Ring support with feet on the floor and in front of the body.

3) Support on a stable surface.

4) Support with feet on floor and in front of the body, with hands on a stable surface.


Row: I will have nearly all of my athletes row the entire distance today. I will scale on an individual basis, if needed.

Comment URL copied!
Benjamin Schill
June 18th, 2019 at 8:23 pm
Commented on: 190618

M/6’3”/215


14:49 hard on the wrist

Comment URL copied!
Coastie Nick
June 18th, 2019 at 7:55 pm
Commented on: 190618

14:10 Rx’d, HS against wall

Comment URL copied!
Chris Meldrum
June 18th, 2019 at 7:13 pm
Commented on: 190618

Subbed Run 400m for Row 500m. With 20# weight vest, 14:30.


HS hold and plank hold unbroken. Ring supports were rough, though - had to break these every 15-20 seconds. Runs were all around 2 minutes - tried to stay light and quick, and not let the vest drag me down.


46m/5'10"/180

Comment URL copied!
Tom Perry
June 18th, 2019 at 6:58 pm
Commented on: 190618

57 / 169

started on rings due to lack of enough equipment

did feet elevated plank for handstand hold due to should replacement

ended with toes and elbows for plank


14:26 total time start to finish

Comment URL copied!
Hendrik Bünzen
June 18th, 2019 at 6:12 pm
Commented on: 190618

14:04 rx’d

Comment URL copied!
Jacob Cram
June 18th, 2019 at 6:09 pm
Commented on: 190618

15:47 hs against wall and subbed 30Cal airdyne for row as I don't have a rower

Comment URL copied!
Nicole Deaver
June 18th, 2019 at 5:26 pm
Commented on: 190618

14:23

2-min handstand hold against wall (Unbroken)

400 m Run

2-min Plank hold (Unbroken)

400 m Run

2- min support on Perfect Push-up handles on stools (1min/40sec/20sec)

400 m Run

Comment URL copied!
Gordon Thigpen
June 18th, 2019 at 4:29 pm
Commented on: 190618

20:35


Assisted handstand. Couldn’t hold any exercise for whole 2 mins.

Comment URL copied!
derek husar
June 18th, 2019 at 4:24 pm
Commented on: 190618

14:28


Handstands on wall; Hollow holds on normal dip bars; else as RX

Comment URL copied!
Eric Love
June 18th, 2019 at 4:04 pm
Commented on: 190618

15:47. Handstands on wall

Comment URL copied!
Steve Day
June 18th, 2019 at 3:07 pm
Commented on: 190618

13:35

Row times: 1:45/1:49/1:50

Handstand against wall

No rings so subbed bar dip hold

I did all holds in 2 sets - 1:20 then :40 w/ about 20 second rest between

The rest of the time was transition on & off rower

Comment URL copied!
Steve Day
June 18th, 2019 at 3:09 pm

And just realized I started w/row instead of the holds...

Comment URL copied!
John Clarke
June 18th, 2019 at 2:32 pm
Commented on: 190618

14:49


Support on bars. Held first handstand for 1:08, a record for me.

Comment URL copied!
Michael Arko
June 18th, 2019 at 1:43 pm
Commented on: 190618

Subbed 20cal elliptical for each 500m row


12:53


Really felt the abs raging on the ring support / hollow.

Comment URL copied!
Darren Ward
June 18th, 2019 at 1:37 pm
Commented on: 190618

14:25, subbed runs for rows. 1st wo in a while after getting sick

Comment URL copied!
Jim Rix
June 18th, 2019 at 1:23 pm
Commented on: 190618

18:33

Handstand holds against the wall.

5 tries to get 2 min each in the handstand and rings, 1 for the plank.

Comment URL copied!
Maritta Dalrymple
June 18th, 2019 at 12:31 pm
Commented on: 190618

Modified: handstand from box, 15 sec holds on plank w/ 5 sec rests, 70# assist on dip machine 15 sec w/ 5 sec tests. 20 mins

Comment URL copied!
Sebastien Fitzpatrick
June 18th, 2019 at 12:29 pm
Commented on: 190618

16:33 Rx

Comment URL copied!
Randy Long
June 18th, 2019 at 12:27 pm
Commented on: 190618

16:32. Handstands against wall.

Comment URL copied!
John Doody
June 18th, 2019 at 11:47 am
Commented on: 190618

15:22 Rx’d. Bad idea doing a Snatch Bear Complex first. My traps are destroyed

Comment URL copied!
Richard Aymeric
June 18th, 2019 at 11:00 am
Commented on: 190618

15'00.. It was my first try with Handstand hold, 2mins Is really harder than it seems!

Comment URL copied!
Dan Morgan
June 19th, 2019 at 12:34 pm

Yes... yes it was. I was so close. I was squirming, and had 45 seconds left. I tried so hard. Ring holds too. Gymnastics and core strength are my weaknesses, and this tested it.

Comment URL copied!
Dave DeCoste
June 18th, 2019 at 10:41 am
Commented on: 190618

14:33

Handstand hold against wall.

Comment URL copied!
Stephen Dull
June 18th, 2019 at 9:39 am
Commented on: 190618

M 36/5’8”/165#


13:10 Rx

Comment URL copied!
Jim Rix
June 18th, 2019 at 1:21 pm

Wow. Nice job.

Comment URL copied!
Kyle Buchanan
June 18th, 2019 at 9:05 am
Commented on: 190618

13:25 scaled


used the handstand scaling option with the toe touch from dotcomscaled on instagram, thanks Juan:)

Comment URL copied!
Nicholas Scott
June 18th, 2019 at 8:34 am
Commented on: 190618

14:30

Comment URL copied!
Brendan Mullan
June 18th, 2019 at 8:31 am
Commented on: 190618

Did 2 min plank for all 3 rounds

15.02 min

Comment URL copied!
Marcus Wong
June 18th, 2019 at 4:02 am
Commented on: 190618

For time:

2-minute handstand hold

Row 500 m

2-minute plank hold

Row 500 m

2-minute support on rings

Row 500 m


16:47 RX

Comment URL copied!
Juan Acevedo
June 18th, 2019 at 2:52 am
Commented on: 190618

INTENDED STIMULUS.

.

Application day! Today we apply what we learned four days ago in 190615. In that workout we had a much more challenging hold: the L-sit. Here we have three holds in which we have much more capacity. This means we will be able to do them in longer sets with fewer rests than we did for the L-sit, but we will still earn core fatigue. The rowing will get a lot more interesting. Today you will be hit metabolically. In other words, this will get sweaty and pretty intense. Because of this, your task for those holds will be to create tension while staying relaxed, a difficult yet achievable combo. Athletes modifying the movements or athletes who did not do 190615 should choose modifications that allow them to complete the holds with at most 3 breaks. Modify the distance on the rower so that you can do all three sets under 2 minutes. Aim to do this workout under 15 minutes, and see how close you can get to 12.



NOTES

ON HANDSTAND

The standard here is freestanding. A good, solid freestanding handstand hold.



ON TECHNIQUE

In gymnastics shaping is the objective and the purpose. Make sure today you set yourself or your athletes up for success. Create contexts in which they can have stacked and hollow positions for the holds, don't let them/yourself hold shitty positions for time, that is not as productive. Scale them right!



OPTION 1

For time:

2-minute handstand hold forearm box assisted or reach handstand

Row 500 m

2-minute plank hold

Row 500 m

2-minute support on rings

Row 500 m



OPTION 2

For time:

2-minute handstand hold on the wall

Row 500 m

2-minute plank hold

Row 500 m

2-minute support on boxes or matador

Row 500 m



OPTION 3

For time:

80-second hollow body wall hold

Row 400 m

80-second plank hold

Row 400 m

80-second support on boxes or matador

Row 400 m



MANTRA

RELAXED TENSION!

Comment URL copied!
Clarke Read
June 18th, 2019 at 1:35 am
Commented on: The Diet-Heart Hypothesis, Part 1

The primary tragedy of the diet-heart hypothesis may not be its genesis, but its durability. As Kendrick noted, the link between fats and heart disease was not entirely without basis - Keys had observed associations. But it was without a compelling mechanism to explain WHY eating fat caused heart disease, beyond the intuitively appealing but scientifically unsupported claims like the "clogged sewer pipes" analogy.


If the Diet-Heart Hypothesis had been recognized for what it was - a single hypothesis on the origin and cause of heart disease, which deserves to be tested on an even playing field against other hypotheses backed by similar levels of evidence - it might have helped accelerate our understanding of heart disease by stimulating a vigorous scientific debate. Of course, most of us here know this is the opposite of what happened.

Comment URL copied!
Paul Melzer
December 26th, 2019 at 11:00 pm

Clarke Read's suggestion that the missing key was simply a "compelling mechanism to explain WHY eating fat caused heart disease" presupposes that fat is indeed causing atherogenesis. Dr. Kendrick's and others' work is very clearly pointing elsewhere. Like all hypotheses, the diet-heart hypothesis deserved to be tested—it was. Other than making the pharmaceutical industry wealthy, it has failed, yet its shadow continues causing untold suffering to millions.

(edited)
Comment URL copied!
Bryan Rosen
June 18th, 2019 at 1:11 am
Commented on: 190618

Follow dotcomwarmups on Instagram for warm-ups:

GENERAL WARM-UP

2 rounds:

1 minute of rowing

20-sec hollow hold

20-sec arch hold

Push up to side plank, 5 per side


SPECIFIC WARM-UP

Row

"Pull, Pause, Punch Drill"

- Pull to finish position.

- Pause in the finish position, with the handle at the bottom of the chest, shoulders relaxed.

- Punch hands forward and pause with them just past the knee.

> Perform 5 cycles of drill, plus 30-sec of rowning


Support on rings

30-sec support on boxes

10-sec support on rings


Handstand hold

30-feet high hip bear crawl

3 sets of 1 wall walk + 10-sec handstand hold

3 sets of 1 wall walk + hip shifts and hand lifts, alternating

Comment URL copied!
Shawn Wray
June 18th, 2019 at 1:01 am
Commented on: 190618

Okay enough already.....


Let’s get back to some CrossFit and some Hero Wods.

Comment URL copied!
Chris Meldrum
June 18th, 2019 at 7:14 pm

I'm eagerly awaiting Hero #200

Comment URL copied!
Shawn Wray
June 18th, 2019 at 9:21 pm

Me too Chris. Sadly, I think they have given up the hero wods. Hasn't been one since October. I can see giving them up if we ran out of heroes, but unfortunately that's not the case. Seems CF has just given up honoring them. I've done all but three RX (Garrett, Meadows, Small) and love them. Still do one every Sunday.

Comment URL copied!
Bruce Becker
June 18th, 2019 at 12:36 am
Commented on: 190618

What does support on rings mean?

Comment URL copied!
Eric O'Connor
June 18th, 2019 at 12:43 am

Hi Bruce, Basically it's just supporting yourself at the top of the ring dip with arms locked out. There are some good instructional videos out there on optimal mechanics if you are interested.

Comment URL copied!
Steven Thunander
June 18th, 2019 at 12:33 am
Commented on: 190618

Globo scale: sub 400m runs for rows. Track, outside or treadmill with slight incline. If you have rings use them for the ring support holds. Otherwise a TRX or similar appratus will do (hang it from a pullup bar). If no rings or TRX are available sub a L- sit hold for 2 minutes (not hanging), or as a last resort hold the top of a bar muscleup for 2 minutes (dont rest your chest or stomach on the bar). For handstand holds you can sub holding two heavy dumbbells at lockout for 2 minutes.

Comment URL copied!
Chris Sinagoga
June 18th, 2019 at 12:25 am
Commented on: 190618

Champions Club Scaling Notes


RANT: This is one I would consider Just A Workout. Just keep the rings close enough to the ground so you can tip toe if your shoulders are rolling in too much and need some help.


I SHOULD TRY THIS RX’D IF: I can do a 20 second ring hold and handstand hold. And have a rower.


ORGANIC SCALES:

Strength — shorten the distance on the row and add time on holds. Rest before the row

Stamina — do the row all at once, beginning or end

Endurance — scale static holds so you can go for 2 minutes straight

Flexibility — your wrists might be feeling a little joocy after this one, so do some wrist mobility before or after.


NEUROLOGICAL SCALES:

Coordination — handstand walk, burpee, muscle-up subs, respectively

Accuracy — even splits on the row

Agility — coordination scale (maybe kipping hspu instead)

Balance — as is


GROUP VERSION: as is, run 400 instead of row. Mix up the order so almost everyone gets a shot at the rings


WARMUP:

Jump rope — always

Kip — overhead and hanging with global extension/flexion

Squat — row prep

Hollow hold — midline prep

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. Hitting the run/row fast could make this worse.

Comment URL copied!