Crossfit Epically Awesome – CrossFit Epically Awesome


30 Seconds

Single Unders

Alternating Shoulder Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)

Banded Pass Throughs [Video](https://youtu.be/9yTcC5vMneo)

Single Unders

Push-up to Down Dog [Video](https://www.youtube.com/watch?v=hPhA5b-P34Y)

Banded Pull Aparts (Palms Down) [Video](https://youtu.be/mfd6p5Pety8)

Single Unders

Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)

Banded Pull Aparts (Palms Up)

Static Holds

Hold For Max Time in 60 Seconds Window in 1 of the Following:

1. Ring Top Support Hold (Top of Ring Dip)

2. Handstand Hold on Wall

3. Push-up Plank Hold (On Hands)


Pec Stretch on Wall: 30 Seconds Each Side


Table Top Stretch: 1 Minute


Lesson of the day


Across all of our Strict Gymnastic Pressing movements, we’ll look to dial in 3 areas of performance:

1. Tight Body Position

2. Proper Hand Placement

3. Full Range of Motion

***Take a look at the Daily Video for a visual or each movement, along with some variations.*** Below is a summary of hand placement & full range of motion:


1. **Hand Placement:** Hands at Shoulder Width and in Front of Head in Tripod Position

2. **Bottom Range of Motion:** Top of Head Makes Contact with Floor

3. **Top Range of Motion:** Elbows and Body at Full Extension


1. **Hand Placement:** Straps Set at Shoulder Width with Rings in Contact with the Body

2. **Bottom Range of Motion:** Shoulder Below Elbows

3. **Top Range of Motion:** Elbows at Full Extension


1. **Hand Placement:** Hands Set at Back Under Shoulders

2. **Bottom Range of Motion: **Chest Touching Floor at Nipple Line with Waistband Off the Floor

3. **Top Range of Motion:** Elbows at Full Extension


Full Range of Motion

With a lot of burpees in today’s workout, let’s also ensure full range of motion here:

1. Chest and Thighs to Floor

2. Torso Completely Vertical at Top

3. Hips Open at Top

4. Air Under the Feet on Jump

5. Small Clap Overhead


Hands in Front of Pockets

During the Double Under or Single Under, we’re looking to keep the hands placed directly in front of the pockets with the elbows back. Maintaining this hand placement keeps the rope long and makes it more likely that athletes will be able to keep a good rhythm. Watch athletes hands today. If they move forward, back, or out to the side, it shortens the rope and can negatively effect jumping mechanics.

Movement Prep

Establish Hand Position

20 Seconds High Single Unders

20 Seconds Double Unders

Movement Subs

* Reduce Reps

* 50 Single Under

‘Strict Gymnastics”

3 Sets for Max Reps (Choose 1):

Max Strict Handstand Push-ups

Max Strict Ring Dips

Max Push-ups
* Athletes will have 10 minutes to work through the strict gymnastic movement of their choice

* 2-3 minutes of rest should be plenty of time to reload between the 3 sets

* To get an accurate assessment of these movements, let’s encourage athletes to preserve strict movement and full range of motion to the best of their ability

WOD and strategy

“Bubbles” (AMRAP – Rounds and Reps)


10 Burpees

25 Double Unders

* In the first part of today’s workout, athletes will choose from one of three strict gymnastics movements

* Athletes will complete 3 sets for max unbroken reps at that one movement

* There are 3 different levels of complexity of these strict movements:

* **Least Complex:** Push-ups

* **Moderate Complexity:** Strict Ring Dips

* **Most Complex: **Strict Handstand Push-ups

* To get the most bang for our buck, let’s choose the movement (or variation of that movement) that allows for at least 7 reps per set

* After this strict gymnastics session, athletes will the complete a simple and effective combination of burpees and double unders

* Athletes can expect to complete between 7-12 rounds over the 12 minutes


* This workout is all about finding a way to keep moving across the 12 minutes of work

* The way we stay moving as much as possible is by establishing a pace on the burpees that allows for as few sets as possible on the rope

* If you know double unders are going to be a tough movement, slow down the burpees

* For big picture pacing help, imagine doing burpees for 7 minutes straight

* That is likely the speed we’re trying to hold from the very beginning


* As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition

* Also, whenever you finish a movement, make it your goal to just start the next station

* Just drop down into the first burpee and just pick up the handles of the rope

* These immediate transitions keep you moving and help you feel like you’re always progressing in the right direction


* Each round is designed to be a fairly small, quick set on the rope

* Choose a variation or rep number that can ideally be completed unbroken each round

* Substitutions:

* Reduce Reps

* 30 Seconds of Practice

* 40 Single Unders (1.5x)


[Click Here](http

WOD and strategy

“After Party”

Row Conditioning

3 x 35/24 Calorie Row (Rest 1:30 Between)

3 x 25/18 Calorie Row (Rest 1:00 Between)

3 x 15/12 Calorie Row (Rest :30 Between)


Stretch – 30 Sec Each

Chest stretch against wall

Calf Stretch against rig

Lacrosse Ball Roll – 30 Sec Each

Shoulders (front/side/rear)

Foam Roll – 30 Sec Each



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