Complete as many rounds and reps as possible in 20 minutes of:
8 Strict Handstand Push-Ups
16 Kettlebell Swings (70/53#)
1-3 Muscle-Ups or 4 Strict Pull-Ups (Or Chest to Ring Pull-ups) + 4 Dips
8 Strict Handstand Push-Ups (Up to 2 Abmats OK)
16 Kettlebell Swings (53/35#)
4 Strict Banded Pull-Ups (or Ring Rows) + 4 Banded Bar Dips
8 Banded Strict HSPU or L-Sit DB Press
16 Kettlebell Swings (35/26#)
4 Strict Ring Rows + 4 Banded Bar Dips or Box Dips
8 L-Sit DB Press
16 Kettlebell Swings (26/17#)
The National Strength and Conditioning Association is asking the public to disregard the claims its study made regarding injuries in CrossFit. After two years of inaction and litigation, the NSCA has finally issued an erratum, or correction, regarding one of its most prominent studies.
The study, “Crossfit-Based High-Intensity Power Training Improves Maximal Aerobic Fitness and Body Composition,” claimed that 16 percent of its subjects cited “overuse or injury” as their reasons for not completing the training. The full text is available here.
Furthermore, the NSCA study employed its alleged injury rate to caution readers about the risks of CrossFit training, explaining,