CrossFit WOD, February 17, 2022
15:00-36:00
2 Sets
200m Run
20 Toes to Bar
200m Run
10 Strict Handstand Push Ups
200m Run
-Rest 1:1 b/t sets-
Scaling option to finish near the target score:
2 Sets
200m Run
15 Toes to Bar
200m Run
5 Handstand Push Up or z press
200m Run
-Rest 1:1-
Scoring: Time
TARGET SCORE
Target Time Each Set: Sub 5 minutes
Time Cap Each Set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! Simple combination of movements here. The running is there more to get you fatigued than anything but we want to choose a pace that will allow us to hold on to big toes to bar and handstand push up sets.
How it should feel: GASSY! The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.
Scaling option to finish near the target score:
2 Sets
200m Run
15 Toes to Bar
200m Run
5 Strict Handstand Push Up
200m Run
-Rest 1:1-
5 Back Squat @ 65%
4 Back Squat @70%
3 Back Squat @ 75%
2 Back Squat @ 80%
E2MOM
0:00-12:00
1. Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets
1:00 Jog
10 Kip to Swing
5 Strict Handstand Push Up (on Parallettes if performing them) (kick down and reset each rep)
3. Workout Prep
1 Set (at workout pace):
100m Run
4 Toes to Bar
2 Strict Handstand Push Ups (on Parallettes if performing them)