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Tuesday CFD Athlete


Tuesday CFD Athlete

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)

Wall Walk

**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)

Class WOD

3: Metcon (Time)

Row Conditioning:

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

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