Back around to the top of the week… and there is a solid line-up of training sessions waiting for you. Please remember to arrive a few minutes early and wait at the sliding door so you can fill out the waiver, daily health questionnaire, and get your temperature taken.
If you are intent on using an outdoor workout station then arrive early. We can use additional outdoor area outside the sliding door- but keep in mind that these stations do not have pull up capabilities *(yet) and you will not be able to get inside at all for anything, sorry.
Monday’s WOD at 7, 9, 10am and again at 4pm
15 DB thrusters (50/35#)
15 chest to bar pull ups
12 DB thrusters
12 chest to bar pull ups
9 DB thrusters
9 chest to bar pull ups
Post time, load, and any scaling
Doomsday. Yes, that’s what I said. This one is intended to feel like doomsday. Wikipedia defines it as : “Global catastrophic risk, a hypothetical event explored in science and fiction where human civilization or life is at risk of partial or complete destruction.” CrossFit might describe it as Rowing Plus Kind of Fran. Ugh. Let’s do it… might as well, Mondays aren’t easy anyway so we might as well accomplish something big to start off the day.
15 minutes or more of rowing and 36 reps each of thruster and chest to bar pullup. But you will be so happy to get off that rower ALL 3 times!
General Warm Up
Row for 500m at a pace you will shoot for in today’s 2k. Then move through 3 rounds of 5 push ups, 5 air squats, 5 sit ups, 10 walking lunges and then some pull up bar hanging. Then grab a single DB for a few loaded movements- single arm DB shoulder press, goblet squat, Romanian deadlifts.
Specific Warm Up
Try a set of strict pull ups, then some light DB thrusters. Move into a set of kip swings and then…Let’s get a quick single round heart rate blast of: 7 thrusters, 7 pull ups and 100m row. Go hard. That should be enough to get the heart racing. Once it settles down, work through a few sets of thrusters with gradually heavier loads. Practice a few C2B pull ups. And then a final small set of thrusters at a heavy load. You are ready.
Yes this is a long row workout… and if you think it will take more than 16-17 minutes on the rowing alone (YES, calculate it… you have the knowledge to do it!)- then cut back to the “B” scaling. (reminder- this is NOT male/female prescription!) Choose a load for your thrusters so that they COULD be done in a single set of 10… but you won’t have to do that in the WOD. But you should be able to. Pull up choice should be based on getting the first set in mo more than 3 blocks. Single reps should only need to be used in the final round… this is still a fairly low rep C2B workout.
Elevated child’s pose for lat stretches, mid-thoracic opener “lie over the roller” and couch stretch for the quads.