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TrueFit Athletics

TrueFit Athletics

CrossFit WOD, January 16, 2019

Bottomless Chips

Inspiration
The case against carbohydrates gets stronger:
https://www.latimes.com/opinion/op-ed/la-oe-ludwig-carbohydrate-insulin-study-20181114-story.html

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
2 Rounds
10 GTO
10 Ring Rows (build to RX or above)

Gymnastics
Pushups (1xME)
Max rep pushups.

*must stay in pushup position, can not take hands or feet off the ground, and can not rest in pike position. you may rest in the top pushup position. if you perform pushups with a modification please record in your notes

Metcon
Metcon (Time)
For time:
50m walking lunge
30 push-ups
50 ground to overhead 25/15
30 ring rows (about 45 degreee angle)
50m walking lunge

Scaling: this chipper contains a large chunk of each movement. Reduce the reps to a manageable level so that you can keep the intensity throughout the workout.
Metcon (Time)
For time:
100m walking lunge
50 push-ups
100 ground to overhead 35/25
50 ring rows (vertical straps)
100m walking lunge

Scaling: this chipper contains a large chunk of each movement. Reduce the reps to a manageable level so that you can keep the intensity throughout the workout.
Metcon (Time)
For time:
100m walking lunge
75 push-ups
100 ground to overhead 45/35
75 ring rows (vertical straps)
100m walking lunge

Scaling: this chipper contains a large chunk of each movement. Reduce the reps to a manageable level so that you can keep the intensity throughout the workout.

Optional Accessory Work
perform the work of your current level:
level 1 under 100 Single Unders: perform 3 ME sets of singles (cap 100)
level 2 over 100 Singles Unders: perform 3 ME sets of Alternating Singles (cap 100)
level 3 under 100 Double Unders: perform 3 ME sets of Double Unders (cap 100)
level 4 over 100 Double Unders: practice Triple Unders for 5-7 minutes

News
*This Friday January 18th @ 7pm at Ale House- TFA Member Appreciation Party (White Elephant gift exchange as well)
Todd and Mike. 2 OG’s

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