Tuesday 180918

I. General Warm-up


:40s Bike/Row/Jump Rope

3 Inchworms

10 Bird-dogs


II. Workout of the Day

For 7:00

30 DU/60 SU

10 No Push-up Burpees

10 Russian KBS @70/53; 53/25; 35/26


Rest 3:00


For 7:00

150/125m Row

10 SA Strict DB Press 50/35; 40/25; 30/20 or less

10 Abmat Sit-ups


Rest 3:00


For 7:00

8/6 Cal Bike

10 Box Step-ups @24/20; 20/16; 16/12

5 Strict Pull-ups; Assisted Strict Pull-ups; 10 Ring Rows





Continuing with our mixed-modal aerobic interval progression after a week off, this week lowering down to 7 minute rounds with 3 minutes rest. We should still be aiming for paces that you would be able to sustain for 25+ minutes, so at no point should anyone be “sprinting” or racing. Although the intensity can go up slightly this week, we should still be shooting for consistent round splits. These are beginning to look less like accessory/skill/strength movements and more like classic CrossFit workouts, but continue thinking about it as “training” not “competing”.


III. Accessory, Recovery, Community

Walk 200m cool-down

Foam roll lateral hip/glute and forearms



IV. Supplemental Work


Handstand Strength:

3 sets:

5-8 HS “Negatives” (kick up, lower down as slowly as possible, kick down, then repeat)

rest :45s

20-30 Banded Tricep Extensions

rest :30s

Max rep Pike HSPU (add deficit if proficient)

Rest 2-3 minutes between sets

Crossfit Enhance