These workouts are listed in what we think is the ideal to match up with the Group CrossFit Class. However, you can pick and choose them however you want. They will be posted to SugarWOD on the days listed here.
5 Strict Ring Dips
:10s Static Inverted Row Hold
:15s Static Double Kettlebell Squat Hold
Accumulate 1:00 in an L-Sit
*Every break on the parallettes:
15 Banded Good Mornings
Given the percentages of the lifting ahead of this part of today’s training, we are purposely aiming to minimize the demand on the body in our finish here. This is intended to truly be a skill-based portion, despite the words “AMRAP” above. Instead, view it as a chance for seven minutes to practice these movements with incredible diligence towards technique. This will not be for a tracked score, but instead for quality movement.
On the strict ring dips, a band as necessary. We are looking for a difficulty that allows us to complete ~5 repetitions “unbroken”, when fresh. These may very well be five “quickly completed” singles, but it is not a set that takes us over 30 seconds when we are fresh. We don’t want to become “stuck” here, limiting our practice time on the other two movements.
On the static inverted row hold, this is done with a barbell in the rack. This movement can be banded as well, as we are looking for the range of motion and rigidity of the torso versus poor movement to make it through the duration.
On the kettlebell squats, this is a: 15s duration at the bottom of our squat with two kettlebells – one in each front rack position. The focus here is diligence in position. Always fight in these: 15s to gain a better position. Sit taller, engage our lower back more, drive our knees our further… always always, fight for a better position. Athlete’s choice on the loading, but each set should be completed unbroken. Free to build through weights inside the seven minutes.
On the second part (1:00 L-Sit), we can modify the difficulty here by bending the knees. The more we bend the knees, the shorter the lever becomes, and the more manageable it is. Let’s challenge ourselves here, but not to a point where we have completed sets at 10s or less. As written above, if/when we do break, compete 15 banded good mornings before returning back.
All sets are to be completed “On the 3:00”:
On the 0:00… 10 Reps @ 65% of Back Squat
On the 3:00… 8 Reps @ 70% of Back Squat
On the 6:00… 6 Reps @ 75% of Back Squat
On the 9:00… 4 Reps @ 80% of Back Squat
On the 12:00… 2 Reps @ 85% of Back Squat
On the 2:00 x 5 Rounds (10:00 Total):
5 Strict CTB Pull-Ups
15 GHD Sit-Ups
Time Remaining: Max Strict Handstand Pushups
Score here is one number – total strict handstand pushups across all five rounds. Just to add some clarity, on the 0:00, 2:00, 4:00, 6:00 and 8:00, we’ll complete 5 strict CTB pull-ups and 15 GHD sit-ups. Any time remaining is dedicated to accumulating strict handstand pushup repetitions. Post total below.
If we do not have strict CTB pull-ups, today is a great day to grab as small of a band as we need to complete what we estimate to be about 7-10 repetitions unbroken, when fresh. Although chin over is a great substitute here without a band, we are looking for that extra distance which often proves to be the most challenging for us. A theme in gymnastics moving forward for us will be to aim to modify the loading (which is our bodyweight), and preserve the range of motion – regardless of the movement.
If are working towards our first handstand pushup, completing these as pike pushups are a great way to accomplish the same means – modifying bodyweight, but preserving range of motion.
Assault Bike Calories
Double if using an Ab-Mat
Practice – 10:00
Spend 10:00 practicing our handstand walk. Not for intensity, score, or anything tracked – purely practice.
If we are proficient on our hands in a straight line, challenge ourselves. Place obstacles down. Place turns, or elevation changes. Refine, and challenge, our current skillset. Although we will be programming handstand walking “workouts”, this is truly where we can improve our handstand walking ability. Much like learning the piano or guitar, it’s less about the shear volume, and more about the quality of the focused practice that makes the difference.
If we are working towards our first handstand walk, spend time strengthening either via handstand holds on the wall, wall walks, or pike hold off the box.
Inside of this effort, we are going to be visualizing splitting the distance up into 6 x 500 meter sections. We are rowing 3,000 meters in a straight shot, but it helps to visualize it in such a way given the below:
300m @ 2K Pace + 20s… 200m @ 2K Pace + 5s
300m @ 2K Pace + 20s… 200m @ 2K Pace + 4s
300m @ 2K Pace + 20s… 200m @ 2K Pace + 3s
300m @ 2K Pace + 20s… 200m @ 2K Pace + 2s
300m @ 2K Pace + 20s… 200m @ 2K Pace + 1s
300m @ 2K Pace + 20s… 200m @ 2K Pace
Talking through the flow, the first 300 meters of each 500m section is fixed at our 2K pace plus 20 seconds. The following 200 meters after each changes ever so slightly, moving from our 2K pace plus 5 seconds down to our 2K pace for our final effort.