21.12.29

INTENDED STIMULUS

Start a new max test every 2:00.

Start the 2K row by 20:00.

Aim to perform more than 10 reps in a row of the toes-to-bars and ring dips.

RX

3 rounds for reps and distance:
Max unbroken toes-to-bars
Max unbroken ring dips
Max distance broad jump

then…

For time:
2,000m row

LEVEL 2

3 rounds for reps and distance:
Max unbroken knees-to-chest
Max unbroken banded ring dips
Max distance broad jump

then…

For time:
2,000m row

LEVEL 1

3 rounds for reps and distance:
Max unbroken hanging knee raises
Max unbroken box dips
Max distance broad jump

then…

For time:
1,500m row

SKILL WORK

Rest, stretch, recover

STRETCHING

2 sets:
1:00 banded hamstring stretch / side
:30 seated torso twist / side
:30 scorpion stretch hold / side

WHITE BOARD BRIEF

Target | Start a new max test every 2:00.

The goal of today’s workout is to give you a chance to test and improve on some essential CrossFit skills.

If you are planning on tackling this workout as Rx’d, you should be capable of maintaining sets of 10+ reps on the toes-to-bars and ring dips.

If you struggle with toes-to-bars and ring dips, consider performing the first round as Rx’d or as close to Rx’d as possible, then perform Rounds 2-3 scaled. In this case, use the second and third rounds to accumulate as much volume and rep practice as possible.

For the 2,000m row, only scale the distance if you can’t complete it under 10:00.

Use today as a chance to test your upper-body pressing strength, midline strength, and your shorter time domain conditioning in the 2K.