CrossFit Benchmark Time

Time for a benchmark workout!  We tend to gravitate towards more…  faster times, more reps, more volume, and more weight.  Sometimes the effort is all that is needed to have the desired returns.  Keeping things light and simple… simply means faster pace and at a sustainable intensity!  I use to do “Barbara” and others similar to this type of workout very often.  People often see the efficiency of pull ups, but what wasn’t seen was the consistency of how often they were done.  Everyday!  I use to do pull-ups till my hands were torn and bloody… the next day I’d put super glue on them and do them again.  I just enjoyed doing them.  We might not have the ability to do pull-ups (or if you have one of those Irongyms that hang over a door frame or a squat rack with a crossbeam, just do them strict!), that was just an example, but pick out of a hat and the movement you most want NOT to come out of it can be your project.  Another one of mine is rowing and running.  So there is another that I can be hammering out.

31st Of March Year 2020

Conditioning

IWT 
“Barbara”
5 Rounds For Time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minute REST

***Instead of Push-Ups, you can substitute these for Dumbbell Snatches or with a clever rowing movement setup.  This setup took me awhile get the right height because I wanted to use items you most likely have at home instead of stacking piles of wood.  I used a thick handled shovel (You could use fencing pipe or industrial pipe from any hardware store too.  4 or 5 feet would only cost about $15), styrofoam blocks, and cardboard to make where the shovel handle lays on a little more sturdy.  I don’t recommend just using just Styrofoam as I could see that the handle would probably eventually bite through it.  And one more thing… use carpet or a rubber mat to put your feet on.  Using the tile was slippery!

***This is a high volume workout! So, you can also modify this by doing 3 or 4 Rounds. Stay within your capabilities but try to aim towards the intentional stimulus… which is a bit grueling, longer duration, and challenging volume.

img_0597img_0603

By the way…. those are tough!!

SIWT
“Barbara”
5 Rounds For Time:
20 Pull-Ups or 20 Dumbbell Cleans
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minute REST
***Don’t worry tomorrow we’ll get on a barbell for those of you that have one. If not we’ll sub the BB with your DB.


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