CrossFit Danbury – CFD Athlete
1: Metcon (No Measure)
The following is not for score. It is for quality. Alternate between the stations as if these are AMRAP’s, but I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so. Transition to the next couplet at each 5 minute interval.
Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk (Video)
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold (Video)
5-10 Inverted Barbell Row (1 second pause) (Video)
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can) (Video)
3 Inchworms (Video)
**Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps (Video)
Pausing Strict Pull-Ups – Band as required.
Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per rep
2: Metcon (Time)
3: Metcon (Time)
2,000 Meter Tempo Row. All intervals flow directly into the next without a break in between.
0-500m @ (1:55/2:10) 500m
500-1000m @ (1:49/2:04) 500m
1000-1500m @ (1:55/2:10) 500m
1500-2000m @ (1:45/2:00) 500m