Coach D
Most goals in CrossFit have to do with decreasing the time it takes to finish a WoD. A few pit falls to avoid of course are poor mechanics and incomplete range of motion. Keeping these simple guidelines we can start to think of creative ways to modify a workout to best fit our needs and help us keep the intensity up. If your Diane times moves well outside of ten minutes, it is a completely different workout than if it stays under 5 minutes, like Jesse's 3:40 today. So, modify smart. Make it as hard as possible while keeping it fast and legit. Using rubber bands to assist handstand push ups is a great example of this. We get athletes inverted and pressing, while keeping them moving through the workout at a quicker pace.
Workout:
3 rounds for time of:
500 meter row
20 inch box jumps, 30 reps
3 Rope Ascents
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