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Wednesday Remember There Is A New Class Time At 6:30pm

January 16, 2013
CrossFit Cape Cod Workout Of The Day

Focus Work Week 2

For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.

Rest 3 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

Muscle Up
Chest To Bar Pull Up
Pull Up

Over Head Squats
Front Squats

Wall Ball

Hand Stand Push Up
Push Press
Ring Dips
Push Ups

Double Unders
Toes To Bar
Box Jumps

Arm/Elbow Position In The Push Up

Hypothetical Situation: The workout of the day is:

30 Handstand Push Ups
40 Pull Ups
50 Kettlebell Swings
60 Sit Ups
70 Burpees

Watch as CrossFit Santa Cruz Scales People For Movements and Time-Is this something you could apply? Why or why not? What if you do this Rx’d and it takes you 42 minutes? Post thoughts to comments. 

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  1. Anonymous Reply

    Kurt M
    Those skills workouts can be just as tough as regular WODS. Thanks Jon for the great coaching as usual!

  2. Shanna Reply

    I think it’s very smart to scale with weight and time . Fran shouldn’t be a 15 minute workout so if you scale the weight to get you within a time frame it may take an advanced athlete then the workout is conditioning you the way it was designed . I’ve definately improved on my Fran and grace times doing this:)
    Have fun today everyone , I’m taking a rest day !

  3. mason Reply

    You deserve the rest day Shanna after the phenemonal times you’ve been posting. Great job!
    I agree with you on the scaling so you work within the time frame the wod was designated for. Also scaling the more difficult movements allows you to work on the form which is extremely important than moving heavy weight or movements incorrectly.

  4. Mark Lee Reply

    Excellent input Shanna and Mason!

  5. Erin Meagher Reply

    Agreed! Although I will definitely admit it is hard not to do a wod rx once you’ve started getting a lot of wods as prescribed! I know I’ve done that before!

  6. Annmarie Reply

    I think it’s more important to do the movements correctly than to get hurt trying to make a time. If that means scaling then that’s what you do. At least that’s how I see it lol.

  7. Jack Reply

    Hey, where there’s a will, there’s a way. Got through a modified WOD with the help of Traci and the others in the 3:30 class. Hoorah!!! (Thank you also to Sarah for the nudge)

  8. Andy M. Reply

    A. 42 CTB pull ups
    B. 30 second wall sits x 6
    C. 18 Ring Dips
    D. 48 34″ box jumps

  9. Anonymous Reply

    Adam said…
    Muscle-ups (10 the first round/min, after that it was 3-5 per round/min), coupled with overhead squats (75 pounds), aiming for 5 to 8 per round/min, with good form.

    HSPU and pistols (using 10lb plate counterweight) for second half.

    These movement-focused workouts are a great idea, to get good repetition, at a self-chosen reasonable weight, to gain muscle memory and skill.

    – AB

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