CrossFit – Wed, May 17
Warm-up
<p>1. Mayhem Hip Halo Activation<br />* 10 Side step R/L<br />* 10 Forward/Backwards Walk R/L<br />* 10 Glute Bridges<br />* 10 Single Leg Glute Bridges R/L<br />* 10 Bird Dogs R/L<br />* 10 Squats</p><p>2. Movement Prep/Activation<br />Row<br />1:30 easy<br />:30 moderate<br />1:00 easy<br />:30 moderate/fast<br />:30 easy<br />:30 fast<br />:30 rest<br />:10 sprint</p><p> </p><p>3. Workout prep</p><p>2 sets</p><p>200 meter row</p><p>25 double unders</p><p>150 meter run</p>
Roads? Were we going? We don’t need roads. (Time)
<p>3 Rounds<br />1000m Row<br />100 Double Unders<br />1 Mile Run<br />*Time Cap: 43:00</p>
strategy
<p>TARGET SCORE</p><p>• Target Time: sub 40 minutes</p><p>• Time Cap: 50 minutes</p><p>STIMULUS and GOALS</p><p>• How to Pace: STEADY! This is a pure endurance-based event all about effective pacing and the ability to stay moving with monostructural movements. This is a classic from the CF Games that “made even Rich Froning walk.” (But nobody mentions his dehydration, etc.)</p><p>• How it should Feel: CARDIO! You need to manage your heart rate and breathing throughout to stay moving. Bring your big boy and girl mindset to get ready to hunker down and not stop moving!</p><p>WORKOUT STRATEGY & FLOW<br />• Row: A classic longer buy in where we can definitely lose the workout, but cannot win it. Stay smooth and moderate!</p><p>• Double Unders : Stay controlled with breathing. We’d still like bigger sets here, but not at the expense of a jacked-up heart rate for the run, or continuous tripping on the rope.</p><p>• Run: This is where we can open up some with your speed, if you have it. Hold a moderate for the first 1-1.5 miles then move into moderate/fast for another mile, then empty the tank the last 800m. Stay mentally tough here!</p><p>Scaling Options for 3 Mile Run include: 9,660 Bike Erg or 4830m on Row/Ski<br /> </p>
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