WOD: Wednesday 220622
If anyone gets all 400 double unders done UNBROKEN, I will buy you a cookie of your choice.
• Daily Focus
The focus today is on aerobic conditioning and building that capacity up. When we look at this workout, it has a very similar feel to the CrossFit Games workout Triple 3, however this one places a greater emphasis on the row and double unders than Triple 3 did. We like placing a workout like this in between some challenging lifting days to keep the aerobic intensity up, while reducing the loading stress on the body. Look to increase pace throughout this workout. We have also added in a core finisher today with the emphasis on anti-rotation and stabilization. The workout should take up to about 30 mins and the core finisher is meant to be 10 mins at the end of the day. We should use the entire class time here and if you have faster classes, spend extra time really working through the mobility as a group.
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• Points of Performance & Coaching Cues
Row: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.
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.
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• Scaling Considerations
Row Subs: Same distance on the Ski Erg and double the distance on the Bike Erg. On the Assault Bike or Echo Bike, we are looking for same duration of 3:30-4:15 so 70/50 calories would work.
Run Machine Subs:
400 m =
30/24 Row/Ski Erg/Bike Erg Calories
25/18 Echo Bike Calories
27/22 Assault Bike Calories
40/32 Airdyne Calories
Metcon: "The Sauna Test"
For time:
Row, 1000 m
200 Double Unders
Run, 1 mi
200 Double Unders
Row, 1000 m
Time domain: 20-30 mins
Time cap: 35 mins
Accessories:
5 rounds for quality of:
10 L/10 R Side Plank Banded Rows
Split Stance Paloff Hold, L 25 secs/R 25 secs
10 Pike-ups