Workout of the Day
STRENGTH/SKILL
Strict Toes to bars
5×10+ or 10×5
or
Kipping Toes to Bars practice
Notes
Work on your strength or skill today with toes to bars. The strict work is for people who either don’t yet have strict toes to bars or for people have them already and want to get even stronger with them.
The skill work is great for someone who has struggled with the timing and technique on kipping toes to bars and wants to work on that skill today.
METCON
50-35-20 reps for time of:
Push-ups
Row/Bike/Ski calories
Notes
Today’s workout is a crossfit.com WOD from 2024.
The 50 push-ups should take no longer than 4:00 to complete.
If 50 reps can be completed in under or around a minute scale up to deficit using 50lb DBs or a weighted vest which you keep on the whole workout.
Modify to banded, elevated or knee push-ups.
Average reported times on .com using hand release push-ups are between 12-16:00
Programming Template: Week 3/6
CFSBK legends Bob S and Jay R at Open Gym this past Monday
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