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Montoya "Prepare to Die!"
Settings
Location
(All)
CrossFit Evergreen
Program
CrossFit
Fund Raisers
Personal Defense Readiness
Date
Workout
Tuesday - CrossFit Evergreen
Class
(All)
6:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
12:15 PM CrossFit
3:30 PM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (9/10)
Workout
Tuesday
“If you set your bar at “amazing,” it’s awfully difficult to start.” - Seth Godin Comparing ourselves to others is a double-edged sword. We always want to learn from our peers and mentors. The inspirational fuel we can draw is endless, and enormously helpful in reaching our goals. But when we compare our current situation to someone who has already reached their success, it can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive. It can be so dismantling, that it becomes our excuse to not start at all. It’s here we need to fight off the obsession of the perfect setup, and remind ourselves of the single resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place. The world-class set of golf clubs doesn’t teach a proper swing. Practice does.
Montoya "Prepare to Die!" (Time)
For Time:
15 Strict Handstand Push-ups
15 Strict Chest to Bar Pull-ups
followed by
30-24-18
Calorie Row
DU
followed by
15 Strict Handstand Push-ups
15 Strict Toes to Bar
followed by
30-24-18
Calorie Row
DU
followed by
15 Strict Handstand Push-ups
15 Strict Pull-ups
followed by
30-24-18
Calorie Row
DU
SUBSTITUTIONS
Strict Handstand Push-ups:
-Reduce Reps
-Feet on Box or Bench (Reduces Weight Being Pressed)
-Double Dumbbell Strict Press
Strict Chest to Bar Pull-ups / Pull-ups
-Reduce Reps
-Banded Strict
-Ring Rows
Strict Toes to Bar
-Reduce Reps
-Feet as High as Possible
-GHD Sit-ups
-Weighted AbMat Sit-ups
STIMULUS
-Combining strict gymnastics and machine conditioning in this longer piece
-To complete the workout as written, we recommend that you have 15+ stict pull-ups and strict handstand push-ups unbroken when fresh
-If we're not quite there, we can reduce the volume or choose one of the variations listed in "substitutions"
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 31, 2019
Male Clients
1
Chris
Bowen
12:15 PM CrossFit
30:58
2
Jay
Griggs
9:30 AM CrossFit
37:16
3
Private
8:15 AM CrossFit
37:44
4
John
Hays
9:30 AM CrossFit
48:00
5
Dan
Lincoln
8:15 AM CrossFit
29:27
6
Matthew
Emmons
9:30 AM CrossFit
29:59
HSPUs off glute machine, strict pull-ups (not CTB), single unders...
7
Michael
Leonard
12:15 PM CrossFit
30:08
8
Doug
Kittelsen
8:15 AM CrossFit
31:06
9
Chris
Sharber
8:15 AM CrossFit
38:03
Female Clients
1
Grace
Compagnino
8:15 AM CrossFit
27:42
2
Karin
Thomsen
9:30 AM CrossFit
29:36
3
kathy
long
8:15 AM CrossFit
31:00
4
Dana
Bossert
8:15 AM CrossFit
32:30
5
Emma
Suchomel
9:30 AM CrossFit
33:42
6
Teri
Heines
9:30 AM CrossFit
34:17
7
Annie
Dougherty
12:15 PM CrossFit
34:48
8
Christina
Griggs
8:15 AM CrossFit
37:30
9
Sarah
Guillaudeu
8:15 AM CrossFit
37:37
10
Julie
Sharber
8:15 AM CrossFit
40:50
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