Stretching out in cooler days
One of the coolest things to come out of the Crossfit Games this year was the push up standard. After taking numerous PT tests with pushups standards, Crossfit has provided the best standard I have ever seen. We will use this standard for the first time in this workout. The pushup standard is: At the bottom, rest the body on the ground, then release the hands from the ground. Then, put hands on the ground and execute pushup to full extension. Lower body to ground, and again, release hands from ground. This hand release may only take a quarter of a second, but it will ensure full depth. This is NOT the only pushup standard, but let’s give it a whirl.
Friday’s Workout of the Day
This will be a variation on the Final Games Workout.
10 Minute AMRAP
30 Pushups
1 Rope Climb
21 Overhead squats 95/65
1 Rope Climb
Followed immediately by
10 Minute AMRAP
30 Toes to Bar
21 Ground to Overhead Anyhow 95/65 (Snatch, Clean and jerk, do what you like)
If the classes are full, the ropes will be occupied. If that is the case, half the class will do rope climbs in the first half, and the other half will rope climb in part 2. The sub for a rope climb is 3 body pulls from the ground to standing.
