Tuesday, April 23rd

1. Strict Handstand Pushups. Checking in for a screen shot of where we currently are, as we approach 1/3rd of the way through "Grunt Work".

2. After a weight intensive Monday, an all conditioning Tuesday. Two parts, with the focus of effort being on a benchmark of ours - "Boat Race".

3.“Murph” prep to finish the day.

A.

GYMNASTICS:

Strict Handstand Pushups 1 Attempt for Max Repetitions

Checking in for a screen shot of where we are. Last completed at the start of the month (April 2nd).

**If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.

Dumbbell option below:

Dumbbell Strict Presses - With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We're aiming to be in the 8-15 repetition rep range.

B.

METCON:

“Boat Race”

3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds.

Round 2 starts exactly 3:00 after you finish the run on the first round. The best of way of doing this is physically writing down your finish time on a whiteboard, and physically writing your start time next to it. Your score is your time as you finish that final run on the 3rd round. Include the rest periods after rounds 1 and 2 (6:00 total), but do not include a final 3:00 rest after round 3.

Recognizing the 3:00 rest between rounds, we can bring our intensity to each interval in “Boat Race”.

On the row, this is an aggressive pace, one that is approaching our 2K pace… but it is not a sprint. What’s more important than PR’ing our 500 meter time here is the 400 meter run that follows. Here we need our top speeds, especially in the second 200 meters to close out the round.

On these runs, imagine an 800 meter sprint. Our pacing and speed there fit very well for “Boat Race”. Rounds 1 and 2 are not a full-tilt sprint, but we can, and should, open up here especially towards the finish. Round 3 we can empty the tank.

High intensity is a crucial component to CrossFit, naturally. The majority of our workouts fall within the mid-range time domain, of 8-15 minutes. Although Boat Race will total 9-12 minutes of “work”, its potency is in the intensity of each individual round of 3-4 minutes at a time. Let’s bring the intensity today and give it all inside those windows.

C.

“Murph” Prep:

Complete 50 Pull-Ups