Tue Jun 30, 2020

Program: CrossFit

Pike Stretch: 1 Minute Video
Wrist Stretches: 30 Seconds Each Direction Video
Puppy Pose: 1 Minute Video

ACTIVATION
3 Sets
5 Inchworms Video
10 Horizontal Ring Rows (sub 1-3 pullups) Video
15-25 Double Unders
1-5 hand stand pushups


6/30/2020 - Home Gym "Underground

For Time, with a 30:00 Time Cap:
100 DU, 50 Sit-Ups, 25 Hand-Release Pushups
80 DU, 40 Sit-Ups, 20 Hand-Release Pushups
60 DU, 30 Sit-Ups, 15 Hand-Release Pushups
40 DU, 20 Sit-Ups, 10 Hand-Release Pushups
20 DU, 10 Sit-Ups, 5 Hand-Release Pushups

*On the 0, and every 3:00 thereafter:
200m Run

  • The 200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
  • Every 3 minutes [starting at 0:00] you'll complete a 200m run
  • With whatever time remains in the 3-minute window, you'll complete as many reps as you can on the ""scored portion"" of the workout
  • This should work out to roughly 1 minute of running and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
  • After coming back from the run, you'll pick up wherever you left off in the workout
  • Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]


Double Under Modifications:
  • Reduce Reps
  • Lateral hops
  • Double taps Video
  • Single Unders
  • 150
  • 120
  • 90
  • 60
  • 30


6/30/2020 - Underground

For Time: (30:00 time cap)
100 Double Unders, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie AB (sub 200m run or 20/14 cal row)

  • Bike calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
  • Every 3 minutes [starting at 0:00] you'll complete 15/12 bike erg calories
  • With whatever time remains in the 3-minute window, you'll complete as many reps as you can on the ""scored portion"" of the workout
  • This should work out to roughly 1 minute of biking and 2 minutes spent on the double unders, sit-ups, and/or handstand push-ups
  • After getting off the bike, you'll pick up wherever you left off in the workout
  • Bike efforts take place on the [0-3-6-9-12-15-18-21-24-27…]


*DU: scale rep scheme (80/60/40/20/10)
*scale sit-up reps (i.e 40/30/20/10/5)
*HSPU: scale reps first, then scale movement to ab mat or press