Blog

Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Hang Pause Snatch
@ 60%, 65%, 70%, 65%, 70% , 75%

*From above the knee.
**Pause is in the receive for 2 seconds.

WOD: 2 intervals for total time
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)
21 Box Jump Overs (24/20)
15 Calorie Row
9 Burpee Box Get Overs (48/36)

-Rest until 6-minute mark-

9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)
9 Burpee Box Get Overs (48/36)
15 Calorie Row
21 Box Jump Overs (24/20)

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 6 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE! There is no way else to put it. You watched it live and saw the effort from the top athletes, and we want the same approach. Stay attacking; don’t let off the gas pedal, but don’t floor it to the ground. Think 85%+ effort on the first part and save just a little in the tank for a chance to replicate or possibly get faster.
How it should Feel: PAIN! On the floor crawling like your legs got sawed off. Play whatever music or motivational speech you must hear to keep you going.

WORKOUT STRATEGY & FLOW
Box Jump Overs: The goal should be to stay as close to non-stop as possible without blowing up your legs. Practice a rhythm before starting to test what option fits you best. Remember, like the games, we have to step down off the box, no jumping. Breathe through the motions, and focus on getting your heart rate back down during the rest.
Row: Transitions on and off will play a huge factor, so ensure everything is set up correctly. Pacing should be moderately fast (85%) to finish under 45 seconds. Slow down the final 2 calories for a smooth exit.
Burpee Box Get Overs: This is the part of the workout where you must stay aggressive. Be smooth and steady getting up and over while trying not to spend too much time at the bottom of the burpee.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.