WOD – Thursday 24 October 2024
PART A: Strength & Skill
Test: Back Squat
Warm up to 75% 1RM Back Squat.
15:00-25:00
10 Sets (1 set every minute on the minute)
3 Back Squats @75-80% 1RM Back Squat
3 Back Squats @75-80% 1RM Back Squat
2 Back Squats @85-88% 1RM Back Squat
2 Back Squats @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
*Note: You are only scoring your heaviest lift.
PART B: WOD
21-15-9
Cal Row/ Run/ AB
Power Snatches (50/35kg)
TARGET SCORE
Intended Workout RPE: 9.0+ – 90%+ – high to very high intensity
Target time: Sub 6 minutes
Time Cap: 8 Minutes
STIMULUS and GOALS
How to Pace: SPRINT and PAIN CAVE! Event 9 at the 2021 CrossFit Games. We are going 1 time through. BURN IT DOWN!!!
How it should Feel: LACTIC ACID PARTY into PAIN!!!! See how close you can get to the Games Athletes times. Don’t be last!
WORKOUT STRATEGY & FLOW
Echo Bike: You need to move here! It is only 45 calories total and one workout. This means you can open up hot and try to hang on! Do the 21 at 85-90% intensity, 15s at 90-95%, and 95%+ on the 9s!
Power Snatch: This weight should be light! This means it takes three sets at most on the 21s! One to two sets is ideal. Use under 50% of 1RM Power Snatch.
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.
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