3 Rounds for time:
50 Double Unders
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
10 Handstand Push-ups
* 25 Minute Time Cap
Happy 3rd SRCF anniversary to Natalie!
I wanted to write a post about the purpose behind a time cap for certain types of WOD’s. Then I found this post below which sums it up almost perfectly.
While I don’t program them regularly, I think there is definite value in using the time cap. The push to get the work done within the time cap while also scaling correctly to achieve all or most of the work in the required time yields a similar intensity level across athletes of differing fitness levels, i.e. the WOD for a beginner feels similar to the advanced athlete. AMRAP’s achieve a similar purpose; by having a fixed time interval you know you have to move to get a max amount of rounds or reps, however since everyone is not doing the same universal number of reps you can guarantee a different power output or intensity across a group of athletes as some athletes may rack up the rounds or reps over others who can’t or won’t “go there”.
As an experienced CrossFitter when you see a time cap on the board, think of it in terms of “what do I need to do to ensure I complete or come as close as possible to completing the workout.” Then adjust load or scale movement etc. from there, all while doing it correctly of course. That may mean that you should scale something that day that you might be able to do as prescribed. It also might mean scaling mid-WOD. Avoid the desire to just slug it out to the end no matter what after the time cap. Push hard to the end at a higher intensity and leave it all out there right up to the cap. If you fall short of completing the WOD then learn from it and feel good about what you did accomplish! The reason why I encourage the coaches to stop the clock at a cap (just like when an AMRAP expires) is that the increased intensity will drive results and help you understand your capabilities or limitations under time pressure. For those who watched the Games you can bet any athlete who capped any WOD (which there were many) will certainly use that as motivation to work on those skills or loads that held them back. Do the same!
* Note: If you are new to CrossFit then your focus should primarily be on the safe mastery of movement and technique across a minimal load, while gradually ramping up the intensity.
Jennifer Smith handstand walks in one of the best Games WOD’s ever while Josh Bridge pulls in one of the most boring WOD’s ever spectated: