Stimulus Of the Day
High-skill couplet. Box jumps complete sub 1:00 and rope climbs sub 1:30.
Utilize scaling options that will still be a bit of a challenge, but still sustainable throughout the workout.
Rope climbs using the legs will be challenging paired with a taller box jump.
Advanced athletes should be able to move through the couplet at a steady pace, likely limited by grip strength towards the end of the workout.
Whiteboard Of the Day
This affiliate version of the 2017 and 2018 CrossFit Games event “Fibonacci Final” prioritizes the deficit HSPU and lunges over the deadlifts.
The original workout had KB deadlifts with two 150/200-lb KBs; today athletes will use heavy DBs with a greater range of motion to increase the difficulty.
If equipment is limited, find a KB or DB load that can be used for both the lunges and deadlifts.
You should always be able to complete 3-5 deadlift reps at a time, so choose a load accordingly.
Choose a lunge load that allows for locked-out arms and for the 89-ft stretch to be completed in 2-3 sets.
Lift Of the Day
Deadlift
4-4-4-4
4x4
Skill Of the Day
The next steps in Handstand Push Ups
Metcon Of the Day
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (50/70 lb)
– Touch all 4 heads of the DBs to the floor.
Then…
89-ft double-KB overhead walking lunge (35/53 lb)
3 sets:
:30 V-ups
– Rest 1:00
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