Workout 6235

Created: December 16, 2024

Description:

50-35-20 reps for time of:
Hand release push ups
Row calories
Stimulus and Strategy:
Today’s workout is a play on last Monday’s effort. It’s also a sprint. Both workouts are simple gymnastics movements followed by a sprint on a piece of monostructural equipment. However, last Monday was a pulling gymnastics function and today is pressing. Like last week, do not “game” the workout. Move as quickly as possible through the push ups and the row. Choose options that allow you to finish in 12 minutes or less.
Intermediate option:
35-25-15 reps for time of:
Hand release push ups
Row calories
Beginner option:
20-15-10 reps for time of:
Hand release push ups from the knees
Row calories
Coaching cues:
In the push up, the entire body should travel up and down together. To ensure the upper and lower body are connected, squeeze your quads, glutes, and abdominals throughout the movement.
Resources:
A Fresh Take on the Lowly Push-Up
Rowing Technique Tips
Find a gym near you:
View the CrossFit map

Scaling/Comments:

Reduce the reps of both the hand release push ups and the calories on the rower to keep the round of 50 under 3 minutes for each movement.
Perform the hand release push ups from the knees or perform regular push ups with your hands on a stable 30-inch box and your feet on the floor.
In case of injury or limitation, perform a single arm dumbbell floor press in place of the hand release push up. If you do not have a rower, choose any other machine or run 400/300/200 meters, respectively.

Number of Times Completed: 0