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WOD:

480m Run / 500m Row @ 80% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

 

480m Run / 500m Row @ 90% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

 

480m Run / 500m Row @ 80% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

 

480m Run / 500m Row @ 90% effort
50 DUs
20 GHD / 30 Anchored Situps
-rest 3 minutes-
(3min+3min = 6min)

 

TARGET SCORE (24 minute total WOD)
Target Time each set: sub 2.30 minutes
Time Cap each set: 3 minutes

 

STIMULUS and GOALS
How to Pace: CHALLENGE into SPRINT! We are practicing how to ramp up gears working as time goes on in a workout, and switch between them.

How it should Feel: GASSY and/or LACTIC ACID PARTY! This one will have your lungs on fire! Your legs will quickly be pumped with the intensity and quick changeover between modalities!

 

WORKOUT STRATEGY & FLOW
Run/ Row: Keep that dialed in pace! Don’t worry about what your PR pace is necessarily, but go off how you’d feel today compared to 100%.

 

Strength & Skill
Barbell Cycling
Squat Clean Cycling

 

EMOM 4 Minutes
5 Squat Cleans (60/40) or @50% or less of 1RM

-rest 1 minute-

 

EMOM 4 Minutes
4 Squat Cleans (70/50) or @60% or less of 1RM

-rest 1 minute-

 

EMOM 4 Minutes
3 Squat Cleans (80/60) or @75% or less of 1RM

 

Barbell Cycling
You will begin to see barbell cycling as we approach the Open and entire CrossFit Games Season! The aim is to increase your capacity and efficiency in the Power Snatch, Squat Snatch, Squat Clean, and Power Clean & Jerk. You will see a mix of heavy, moderate and light loads as we rotate through our planned workouts in a progression to get you touches on many types of barbell loads and movements that could show up. There will be a combination of this barbell work alone, as well as in combination with monostructural and/or gymnastic movements. Just know that we have intention behind it all and it is getting you ready to be fitter this year!

Target score
Weight/load is your score.

STIMULUS and GOALS
How to Pace: STEADY. We want smooth reps that you can work on barbell technique while getting in volume.

How it should Feel: Muscular Endurance and/or Heavy. The reps will add up and you will experience some fatigue but it should be manageable.

 

STIMULUS and GOALS
Squat Cleans: We are working on building Clean capacity at ascending weight. We would love touch’n go reps today at least to start. You may go to quick singles as needed, as the load increases.

 

 

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.