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| CrossFit 20240915 | HOLD PLEASE... | New Kids in the Box 2024 workout 3 and 4 |
CrossFit 20240915(No Results Tracked) WARM-UP: 200m walk 3 sets: :30 bike (easy) :20 bike (moderate) :10 bike (fast) 2 sets: 10 banded pass-throughs 10 band pull-aparts 10 scap pull-ups 10 scap push-ups :30 bike (workout pace) – Rest :10-:20 between movements WOD REVIEW & WARM-UP BENCHMARK WOD 'HOLD PLEASE...': 4 rounds for time Rx: STIMULUS 14:00-20:00 15/10-cal bike :30 accumulated dead hang hold 15/10-cal bike :30 accumulated handstand hold 15/10-cal bike :30 accumulated ring support hold Rx2 12/8-cal bike Rx3 9/6-cal bike :15 accumulated toe-assisted dead hang hold 6/9-cal bike :15 accumulated pike hold 6/9-cal bike :15 accumulated toe-assisted ring support hold – Put score under 'HOLD PLEASE...' tab MODIFICATIONS: -Bike, scale calories to something can complete in 1:00 or less -Holds, reduce the difficulty of each hold to complete each in 1-2 sets STIMULUS NOTES: Time cap: 22:00 Bike in :30-:45 Holds in 1-2 sets Use any style of grip to hang from the bar STRETCHING: 200m recovery walk 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball shoulder mash/side
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