WOD: Saturday 230603
Have a great, restful weekend!
• Daily Focus
Today we are tackling an old school triplet from CrossFit.com. This one is meant to really push your aerobic capacity and muscular endurance as well as overall stamina. The goal today would be to hold 5 km or faster on the rower and runner. For the burpees, move steady and focus on being as relaxed as possible while holding a good pace.
Start the day off with a fun partner workout. Rowing golf is my all time favorite and I challenge you all to go sub 4 on the 1 km. The challenge of the burpees, changing partners on and off the rower, and just holding a hard pace makes this close to the max pace you could hold while completing this workout.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Row: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie Ski Erg or Bike Erg. If we scale to the Bike Erg just double the distance here in order to maintain a similar stimulus.
-Burpees: Stay smooth on the burpees and let chest fall to the floor and then jump back or step back feet to hands before jumping to full extension. If we need to scale today, let's just move to a box elevated burpee in order to limit range of motion while still keeping with the rhythm.
-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.
-Run Machine Subs:
200 m =
15/12 Row/Ski Erg/Bike Erg Calories
13/9 Echo Bike Calories
14/11 Assault Bike Calories
20/16 Airdyne Calories
metcon: "Grand Theft Auto"
3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m
Time domain: 13-17 mins
Time cap: 22 mins
Accessories:
3 rounds for quality of:
10 L/10 R Dumbbell Single Leg Romanian Deadlifts, pick load
15 GHD Hip Extensions Sorenson Hold, 30 secs