9/28/22

– Air Squats: Completed in less than 1:30.

– Run: Completed in less than 2:15.

– GHDSU: Completed in less than 1:30. measure form the top of the pads to the floor. This is the standard GHD height set by CrossFit HQ.

– Push-Ups: Completed in less than 1:15.

– Chest To Bar: Completed in less than 1:00.

– Score: Total time. If capped add 1 second for every missed rep. 100m = 1 rep.

– Let’s do our best to aim for even split times for each round. This means that we will need to be smart about our pacing from the beginning.

– Find a steady pace on the air squats.

– Aim for a solid pace on the run that you know you can sustain for each round.

– Find a smooth pace on the GHDSU and aim to complete these reps in 1-2 sets. If you break, keep your rest as short as possible.

– If push-ups are your jam, aim for 1-2 sets every round. If you tend to struggle with push-ups, aim for 3-4 sets each round keeping the breaks short.

– Aim for unbroken sets of chest to bar. If needed, take 1 quick break each round.

AIR SQUATS

– Reduce Reps

400 METER RUN

– Reduce Distance

– 500/400m Row

– 400/300m Ski

– 1000/800m Bike

– 300m Air Run

GHDSU

– Reduce Reps

– Weight Sit-Ups

– Sit-Ups

PUSH-UPS

– Reduce Reps

– Elevate Hands

– 1 Abmat Under Chest