Workout of the Day
4 x 6-8 @ 3011 Tempo
Work at an RPE of about 8/10. We did 4 x 8-10 in Week 4 of this cycle, so you can use your notes as guidance today. Focus on keeping the movement as a pure hip hinge, working through the range of motion you currently have access to.
EMOM x 16 MIN
A. 50 Double Unders
B. 10 Handstand Push Ups
C. 20 Alternating DB Snatches (10 ea)
Intent is that you scale the rep schemes or movements such that you consistently complete the work in 35-45 seconds throughout all 16 minutes of the workout.
Double Under Scaling:
A. 20-40 DU’s
B. 5-10 DU attempts + Single Unders until 40 sec mark
C. 60-80 Single Unders (about 30-40 seconds)
A. 5-10 Strict – up to 1 Abmat
B. 5-10 Kipping – up to 1 Abmat
C. 5-10 Box Piked — on feet or knees
D. 10 DB Z Press — moderately heavy, unbroken
The Hopper Model
The hopper model of fitness in CrossFit is a thought experiment, where you take a hopper and fill it with as many physical tasks as you can possibly think of. Sporting events, lifts, exercises, endurance races, manual labor, no limits on what comes out. The thought experiment continues that if you took any cohort of individuals and started running them through everything that came out of the hopper (without killing them all) the people who on average rank higher than their counterparts should be considered the fitessest, meaning they possess the highest general work capacity.
Consider this scenario: imagine a series of 10 events with 10 competitors each. The fittest individual might not necessarily emerge as the victor in every event. Instead, they demonstrate remarkable consistency ranking within the top 2-5 performers across all tasks. This consistent high-level performance across a diverse range of physical challenges embodies the essence of the Hopper Model and what it means to have broad, inclusive fitness.
Consider to yourself what you WOULD and WOULD NOT want to come out of the hopper