Tuesday 180814

I. General Warm-up


20-30 Single-Unders

:20s Side Plank each

3 Inchworms


II. Workout of the Day

For 12:00:

50 Single-Unders

12 GHDSU or Abmat Sit-up

10 Push-ups


rest 2:00


For 12:00:

8 Ring Rows

8/6 Cal Bike/Row

:20s Forearm Plank






The intent of this session, and a series of sessions in following weeks, will be to work with absolute consistency and sustainability. For these 12 minute splits, you should try to move at a pace that you could sustain for 30-40 minutes. This is a way to do mixed-modal work while developing the aerobic system and teaching the body how to move well while under very moderate fatigue (to build a base for more intense work). See that it is not a 12 minute AMRAP, it is work for 12:00. AMRAP’s create an environment of unsustainable work, where this is intended to be the opposite.


III. Accessory, Recovery, Community

Walk 200m cool-down


IV. Supplemental Work


Handstand Drills:

5 sets:

20x 45 degree alternating hip taps (hands on wall, feet on ground, lean at 45 degrees, alternate lowering to a hip tap while single arm stabililzes against wall)

rest 1:00 between


Then accumulate 2:00-5:00 in a HS hold or box pike HS (varies based on your individual capacity)


Crossfit Enhance