TrueFit Athletics

TrueFit Athletics

CrossFit WOD, April 11, 2019

Kid Icarus

Inspiration
Feel like your nutrition is in a rut? Try this Friday, Saturday, and Sunday, as these are typically the days we "cheat" or go off the wagon. Keep it simple!
1. Don’t drink calories.
2. Have at least 2 cups of veggies at each meal.
3. Eat protein at each meal.

Warm-up
Warm-up
I. Game Day (10 min)

II. 2 Rounds w increasing intensity
100m Run
8 Alternating DB Snatch
6 Strict Knee Tucks/"Toes to Something"/T2B
1 Rope Climb (scale :10 second Rope Hold or floor to standing w wrap)

Metcon
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 1, 2, or 3 Rope Climbs*
MIN 2 – 7 Strict Knee Tucks/"Toes to Something" + 100m Sprint
MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)
*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.

SCALING:
Rope Climb — Since Rope Climbs are the focus today we want to try and get everyone on the rope in some way.
Two :10 Holds, 10 Rope Knee Raises, or Floor to Standing Climbs w a wrap are a great progression.

Toes to Bar — If unable to get Toe to Bar, modify to Strict Knee Tucks or attempts at getting the toes as close to the bar as possible( "Toes to Something"). If unable to hang from the rig, athletes can modify to a V-up.

Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – 1, 2, or 3 Rope Climbs*
MIN 2 – 7 TTB + 100m Sprint
MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)
*Athlete choice on number and style. Can be legless or with legs. Need to choose at start of the workout and hold for entire EMOM.

SCALING:
Rope Climb — Since Rope Climbs are the focus today we want to try and get everyone on the rope in some way.
Two :10 Holds, 10 Rope Knee Raises, or Floor to Standing Climbs w a wrap are a great progression.

Toes to Bar — If unable to get Toe to Bar, modify to Strict Knee Tucks or attempts at getting the toes as close to the bar as possible( "Toes to Something"). If unable to hang from the rig, athletes can modify to a V-up.

Optional Accessory Work
3 ROUNDS FOR QUALITY
:30 second KB Front Rack Hold (right side)
:30 second KB Front Rack Hold (left side)
:30 second Side Star Plank (right side)
:30 second Side Star Plank (left side)

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