- 15 minutes of handstand practice
- 10 minutes of L-sit practice
- 5 minutes of double-unders
- 20 minutes of stretching
STIMULUS: This is going to be rough. I am very guilty of scaling time domains down to stay around 20 minutes (even daring so much as to go for 25 occasionally). Why? I don’t know. I’m just a pansy sometimes. I’m scared of seeing “30” in the minute column for me or my athletes probably due to an assumed lack of intensity. CrossFit is constantly varied. The best results tend to land somewhere in the 8-12 minute range, and sometimes in the 12-20 minute range. But constantly varied means we need to touch all time domains at some point. I think the 50-minute thing needs to stay intact. There will be a lot of resting but since you’re probably holding your breath on handstands and L-sits, you should be breathing pretty heavy once you get to double unders. Then on the stretching, the tough part is being able to control your breathing Awhile 1) under tension and 2) while already tired from the previous 30(!) minutes of work. Also, if you’re a serious athlete you’ll do this without music. There’s a lot of things your body will tell you in this workout if you listen closely.