CrossFit - Wed, Jan 28

Warm-up

25 ft of each:
Walk on toes
Walk on heels
Bunny hops
High knees
Butt kickers
Lateral shuffle/direction
Karaoke/direction
High knee skipping
Walking lunges
Broad jumps
Burpee broad jumps

into: 250-meter row

Metcon

5 rounds for time:
400-meter run
400/500-meter row

Stimulus & Goals

• 18:00-23:00.
• Monostructural couplet.
• Maintain a fast, but consistent pace on both movements.
• Smooth is fast on the transition into and out of the rower.

Strategy

• Manage your pace on both the run and row, while still pushing where you can.
• Shoot to finish the 400/500-meter row and 400-meter run each in 2 minutes for less than (or close to) 4 minutes per round.
• Before you start, plan to establish specific targets for your row and run efforts, and set a goal to get as close as possible to these targets each round. For example, trying to hold a specific pace on the rower.

Basic Fit (Time)

21-15-9 reps for time:
Deadlifts (70/102 kg)
Handstand push-ups

Stimulus & Goals

• Sub-10:00; advanced athletes may finish sub-3:00.
• Moderate deadlift load.
• Complete first round (both sets of 21) by 4:00.
• Last completed 251105.

Strategy

• Unless you plan on going unbroken throughout the workout, perform sustainable sets through the round of 21. That round of 21 can be a trap and is less important in comparison to the rounds of 15 and 9.
• Plan to do fewer sets with each new round. You could plan for 3 sets in the round of 21, 2 sets in the round of 15, and 1 set in the round of 9.

Accessory

3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold

Notes

• Keep the 30-second intervals to 3 sets or less.
  
• Scale the plank hold by walking your feet forward and keeping your body more upright.
  
• Scale the L-sit hold by bringing the knees closer to your chest.