Tues, 08/21/2018

August 20, 2018

 

 

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

 

L2
21/15, 15/9, 9/6 Rep count
Sub Pull-Ups, Knee Raises, Pull-Ups

L1
Ring Rows, Sit Ups, Ring Rows

 

 

Notes:

Similar to “Hot Sauce” last week, athletes can aim to minimize the amount of time spent not moving within today’s workout. There is one more minute per interval than there was last week, but also a few more repetitions. The only place where athletes will likely stop moving is the gymnastics movements. Taking that into account, athletes can find a strong, but consistent pace on the rower and the burpees that allows them to knock out 3-4 good sets on the pull-up bar. Some options for the gymnastics movements are listed below. As always, it is great to have a plan, but expect to resort to plan b if necessary. Adjust on the fly and do whatever it takes to keep moving for as much of that four minutes as possible.

27’s:
4 Sets (9-7-6-5)
3 Sets (10-9-8)
2 Set (15-12)

21’s:
4 Sets (6-6-5-4)
3 Sets (8-7-6)
2 Sets (12-9)

15’s:
4 Sets (5-4-3-3)
3 Sets (6-5-4)
2 Sets (8-7)

 

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

 

1. Gymnastic Conditioning
AMRAP 5:
20 Double Unders, 2 Kipping Handstand Push-ups
20 Double Unders, 4 Kipping Handstand Push-ups
20 Double Unders, 6 Kipping Handstand Push-ups

Continue to add (2) repetitions per round.

 

2. Midline
10 Minute Recovery Bike

On the 2:00, 4:00, 6:00, 8:00:
Max Effort L-Sit Hold

 

 

 

 

 

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