Saturday January 15th
220115
INTENDED STIMULUS
Complete the workout in 30:00(Cap) or less.
Spend no more than 2:00 on a round of toes-to-bars.
Athletes should be able to perform 5-10 toes-to-bars unbroken before taking a break.
Spend no more than 13:00 on either 1.5-mile run.
RX
For time:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
LEVEL 2
For time:
30 knees-to-armpits
1 mile run
30 knees-to-armpits
1 mile run
30 knees-to-armpits
LEVEL 1
For time:
30 hanging knee raises
1-mile run
30 hanging knee raises
800-m run
30 hanging knee raises
SKILL WORK
Rest, stretch, recover
STRETCHING
Accumulate:
1:00 calf stretch / side
1:00 lacrosse ball roll / foot
WHITE BOARD BRIEF
Target time | 25:00-30:00
Toes-to-bars have been in 10 out of 11 CrossFit Opens. It’s safe to say there is a high probability of them showing up. Today’s workout is a great place to practice and dial in skill and technique of this movement.
That being said, we don’t want to slow down the workout at the expense of practicing toes-to-bars. There will be plenty of options when it comes to scaling toes-to-bars for the workout. One great option is to simply perform as many reps as possible in 2:00 and then move to the next part of the workout. We will discuss other options throughout the warm-up.
Don’t push the run too much if it is going to affect your ability to hang on to the pull-up bar— it’s not necessary to PR the runs. However, we do want to keep each run to 13:00 or less. If this is going to be a challenge, reduce the distance.
