The Crossfit.com Main Site workout that was posted August 22, 2016 stood out in to me the moment I read it this morning. Personally I’m wont’ do it today, but I will definitely hit it this week (be sure to check out my Youtube channel). Here are a few reasons why you should consider doing it too!
Rarely Seen Workout Style
During the past few years, the Crossfit Open has included a with a similar time domain as this one. Think back to 15.2 and 14.2, which required athletes to complete a given amount of work in 3 minute blocks, and the reps increased with each 3 minute block. 16.2 had 4 minute blocks, but was a little different because you didn’t have to wait for the 4 minute mark to start your next round.
In my 2 years of following Crossfit, I have read tons of training blogs, visited 13 different boxes and talked with many other athletes about their programming. So I can fairly confidently say that you rarely see a workout like this programmed for a group class. And it makes sense, given an athlete at a lower level of fitness may be done in 3 minutes even while scaling, while some of the studs in the box will be going for 15 minutes and beyond! It would be just as easy to program something like “Cindy” and that would keep everyone moving for 20 minutes.
So if you don’t make the effort to put yourself through more unusual workouts like this one, then what are the chances you will be perfectly prepared for it when the Open comes? That’s right, 0%! So put it on your own calendar and get it done.
Minimal Equipment Required
Even if you don’t do this workout today, it’s a great one to have in your back pocket for those days your can’t get to the box. Whether you’re travelling, or just have other appointments that ruin your typical schedule, we all have those days where getting to class just isn’t happening.
Good news is, the only thing you need to do this workout is a place to do pull ups. Notice that I didn’t specifically say a pull up bar. If you have one, great! If all you have is a tree branch or the edge of your deck, that will work too. Or just drive down to the nearest park or school with a playground and find something to hang from there and get to work.
Perfect Opportunity for Perfect Practice
All of the most advanced movements are built from the ground up with the basics. However in this workout, there are no advanced movements, it’s 100% basics. Sure, some of you are going to butterfly or kip the pull ups, which is more advanced. If that’s the case, then I urge you to focus on doing every rep as perfectly as technically possible. While we should be striving to move as efficiently as possible during every workout, we all know that can be a battle when the complexity of movements is high. But in this workout, the movement complexity is about as low as it can get, so this is a great opportunity to work focus on doing small sets of unbroken, high quality reps.
Now It’s Your Turn!
Strive for virtuosity throughout this workout. Give it a try and post your results to the comment section below! Bonus points for anyone who shares a video or Instagram post of them completing this workout!