08/02/2024
Workout of the Day
Tuesday 240730
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
10 chest-to-bar pull-ups
15 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 155 lb
♂ 225 lb
Post reps to comments.
The team from HWPO Training will program CrossFit workouts from July 22-Aug. 4, 2024.
Scaling:
Some of you may quickly recognize this rep scheme, as it follows the classic 5-10-15 rep scheme we see in Cindy or Mary. We’ve got a slightly more intense format, however, splitting the effort into three 5-minute intervals. This will help with intensity, and give us time to reset and recover our grip and triceps to help continue to accumulate reps.
Start each AMRAP from the beginning, as if you were starting from scratch. The idea is to give you a target to hit in Rounds 2 and 3. Athletes who struggle with pull-ups or push-ups can use this workout to figure out how to manage the movement. Will breaking up the movements help you stay consistent for all 3 rounds? If in Round 1, you complete 5 rounds but in Round 3, you complete 2 rounds because you had to rest longer between push-up sets, you’ve learned something!
Athletes who already know they struggle with pull-up and/or push-up endurance should look to the intermediate option. This will allow more continuous movement and potentially more successful volume at the end of the 15 minutes of work.
GOAL: Posterior chain and pulling endurance + threshold training
ADVANCED ATHLETE TARGET: 1 round every 1-1:15, and consistent sets on chest-to-bar pull-ups and push-ups
BEGINNER ATHLETE TARGET: 1 round every 1:30-1:40, and consistent technique for all rounds
Intermediate option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
5 chest-to-bar pull-ups
10 push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 135 lb
♂ 185 lb
Beginner option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
7 ring rows
9 band-assisted push-ups
Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.
♀ 65 lb
♂ 95 lb
📍 Crossfit Grandview in Columbus, Ohio
📷 The Michael Patrick Studio
