Monday August 21, 2023

Warmup

1:30 bike/row (:30easy/:30hard/:30easy)

10 Cossack squats

10 Scapular pushups

10 Single KB DL

10 Bird dogs

10 Fire hydrants

Accumulate  1:00 Handstand hold or pike hold on box 

Mobility

Wall hinge stretch :30

Child’s Pose 1:00

Skill/Strength

30 seconds max cals (0:00 – 0:30)

90 seconds rest (0:30 – 2:00)

60 seconds max cals (2:00 – 3:00)

90 seconds rest (3:00 – 4:30)

30 seconds max cals (4:30 – 5:00)

5 minutes rest (5:00 – 10:00)

30 seconds max cals (10:00 – 10:30)                                                       

90 seconds rest (10:30 – 12:00)

60 seconds max cals (12:00 – 13:00)

90 seconds rest (13:00 – 14:30)

30 seconds max cals (14:30 – 15:00)

If you rowed the first part, bike the second part.  If you biked the first part, row the second part. 

All out efforts every time. 

Your score is the total cals accomplished. 

WOD Primer

2 Rounds:

3 Deadlifts

1 Wall climbs or 3 pushups

WOD

Deadlifts 21/15/9

Wall Climbs 9/7/5

F:  KB SDHP; box pushups or light barbell strict press 21/15/9 instead of wall climbs

P1:  225/155

P1.5:  185/125; 30/20/10 pushups instead of wall climbs

P2:  155/105; 21/15/9 pushups instead of wall climbs

Modify the wall climbs by doing a shortened range of motion, by reducing the number of reps per round (5/3/1 for example), or by doing bear crawls (half the length of the turf = 1 wall climb).

This week we are doing CrossFit.com workouts from last week, written by Dave Castro (and sometimes modified to fit BHCF methodology).  No Comp version this week.