23.03.25

INTENDED STIMULUS

10:00-15:00.

Runs in :45-1:15, toes-to-bars in :20-1:00, wall-ball shots in :30-1:00.

Maintain a steady, consistent pace.

Classic CrossFit workout with monostructural + gymnastics + weightlifting.

RX

5 rounds for time:
200-m run
15 wall-ball shots (20/14 lb)
10 toes-to-bars

LEVEL 2

5 rounds for time:
200-m run
15 wall-ball shots (16/10 lb)
10 toes-to-chest

LEVEL 1

5 rounds for time:
150-m run
10 wall-ball shots (10/8 lb)
10 toes-to-waist

SKILL WORK

Post-workout:
5 sets:
Max hanging L-sit hold / bent leg hold (slightly) / floor L-sit hold

STRETCHING

2 sets:
:30 leg swings/leg
:30 standing hamstring stretch/leg

WHITE BOARD BRIEF

Target time | 10:00-15:00

Today’s workout is a fun classic CrossFit triplet with monostructural, gymnastics, and weightlifting.

The biggest sticking point will be the toes-to-bar reps, so focus on improving this skill, dialing in your kip, and hanging on to that bar. Take a few extra seconds of rest to ensure that you can hit sets of 4 reps or more every time.

Scale the wall-ball shot load as needed to get these done in 2 sets or less.

Beginner athletes, you’ll push the run, and scale the other two movements first.

Intermediate athletes, you’ll pace the run just enough to be able to push the other two movements.

Advanced athletes, you’re shooting to go all out on the run and then hit the other two movements hard as well. Focus on quick transitions and little to no rest.

After the workout, we’ll work on 5 sets of max hanging L-sit holds.