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CrossFit/Tue, Aug 19

RX

40-30-20 reps for time:

Step-downs 24"/20

Toes-to-bars

SCORE: TOTAL TIME


INTERMEDIATE

For time:

30-20-10

Step-downs 20"/18"

20-10-5

Toes-to-bars

SCORE: TOTAL TIME


BEGINNER

For time:

30-20-10

Reverse lunges (Rogue Block)

20-10-5

Hanging leg raises


INTENDED STIMULUS

  • 10:00-13:00.

  • First set of step-downs in 2:00 or less; continuous movement.

  • First set of toes-to-bars in 3:00 or less; sets of 5+.


STAMINA

For time:

200-meter run

200-feet sled drag (AHAP)

200-meter run

200-feet sled drag (AHAP)

200-meter run


MIDLINE ACCESSORY WORK

Accumulate:

1:00 Superman hold

1:00 pull-up bar hollow hold hang


STRETCHING

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

 
 
 

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