Friday 08.06.21 Workout

CROSSFIT

“HANGRY”

AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches
6 Strict Handstand Push-Ups

WHITEBOARD BRIEF

STIMULUS
Goal: 4-5+ Rounds. All attempts should be made to keep our rounds to ~4:00 minutes, give or take a little.

TOES TO BAR
For athletes attempting this workout as prescribed, 15 Toes To Bar shouldn’t take longer than 1:00. This allows plenty of time for breaking the work into 2, maybe 3 sets with a very quick rest in between.

ASSAULT BIKE CALS
This is a lower calorie count, so they should be accomplished in under 1:00.

HANG POWER SNATCH
9 Hang Power Snatches should take less than 1:00, even under fatigue.

STRICT HANDSTAND PUSH-UPS
6 Strict HSPU should take less than 1:00 and in no more than 2-3 sets.

STRATEGY
As you move from movement to movement, commit to keeping the rest SHORT, and move with determination.
Keeping the TTB to 2 sets should be manageable for athletes attempting 15 reps per round. Keep the arch position of the kip TIGHT!

Recover on the bike. However, if this is a wheelhouse workout for you, then push a little harder on the bike, and try to squeeze in an extra round!

The Hang Power Snatch should never feel “too heavy”, but as we fatigue, we can start to land lower in the receiving position. This will help save the arms a little more.

Be smart with your SHSPU! If going unbroken is going to punish you in later rounds, break early and often. Sets of 2 or 3 – or even quick singles – are totally acceptable.

Pick your pace and stick to it people! Hold the line!

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Friday 08.06.21 Workout

CROSSFIT

“HANGRY”

AMRAP 20: 15 Toes to Bar 12/9 Calorie Assault Bike 9 Hang Power Snatches 6 Strict Handstand Push-Ups

WHITEBOARD BRIEF

STIMULUS Goal: 4-5+ Rounds. All attempts should be made to keep our rounds to ~4:00 minutes, give or take a little.

TOES TO BAR For athletes attempting this workout as prescribed, 15 Toes To Bar shouldn’t take longer than 1:00. This allows plenty of time for breaking the work into 2, maybe 3 sets with a very quick rest in between.

ASSAULT BIKE CALS This is a lower calorie count, so they should be accomplished in under 1:00.

HANG POWER SNATCH 9 Hang Power Snatches should take less than 1:00, even under fatigue.

STRICT HANDSTAND PUSH-UPS 6 Strict HSPU should take less than 1:00 and in no more than 2-3 sets.

STRATEGY As you move from movement to movement, commit to keeping the rest SHORT, and move with determination. Keeping the TTB to 2 sets should be manageable for athletes attempting 15 reps per round. Keep the arch position of the kip TIGHT!