W.O.D. and Endurance Thursday 2/6/20

5
Feb

W.O.D. and Endurance Thursday 2/6/20

GENERAL DESCRIPTION

  • The weight decreases, but the reps stay the same across the intervals
  • Goal is not to sprint necessarily, rather move with a purpose for all 5 minutes
  • Scoreboard will be sorted by the lowest number of rounds + reps first

LOADING/STIMULUS

  • First Barbell: 10+ Unbroken When Fresh
  • Second Barbell: 15+ Unbroken When Fresh
  • Third Barbell: 20+ Unbroken When Fresh

LOGISTICS

  • Stagger on opposite 5 minute intervals if short on machines
  • If short on machines after 2 heats of staggering, complete Equal Calorie Row
  • 30 minutes of work with two heats, so staying on track with timing is important

THE WHY
5 minute intervals are hard. If we stayed at the same weight across the board, it is likely that athletes would see a drop off in work completed. We reduced the weight with each interval because it enables athletes to complete around the same amount of work each time, sometimes even more. A goal today can be to stay around the same rounds + reps in each of the three short intervals.

Conditioning WOD – 25 minutes

As many rounds + reps as possible in 5 minutes of…
15 Barbell Facing Burpees
21 Front Squats 155/105
21/15 Calorie Ski Erg

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
15 Barbell Facing Burpees
21 Front Squats 135/95
21/15 Calorie Ski Erg

Rest 5 Minutes

As many rounds + reps as possible in 5 minutes of…
15 Barbell Facing Burpees
21 Front Squats 115/85
21/15 Calorie Ski Erg

BARBELL FACING BURPEES
Cross Step & Pivot
Being methodical about our burpees enables athletes to move smoothly and keep their breath under control. Choreographing this movement leads to less wasted steps. The best option to use today will likely be the cross step and pivot method. Once over the bar, it is a simple two steps with the feet before athletes are back facing the right direction.

Two Foot Take Off
Although more difficult than stepping up and over, we prefer the two for take off and two foot landing. This method uses more of the 10 physical skills than simply stepping. A jump over the bar requires more balance, agility, and coordination among other things.

STRATEGY
GENERAL

  • Although these are short windows with rest built in, there is still a good amount of pacing involved
  • Anything over 2 minutes requires some thoughtful strategy

BAR FACING BURPEES

  • These are the opening movement, but the front squats and ski erg are more important
  • Can make or break the workout
  • Work smart and smooth here

SKI ERG

  • Pace on the erg depends on how much time is left
  • Just keep moving

CFR Endurance WOD – 30 minutes

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

2 Burpees
10/7 Cal Bike
2 Front Squats 95/65
10/7 Cal Row

4 Burpees
10/7 Cal Bike
4 Front Squats
10/7 Cal Row

6 Burpees
10/7 Cal Bike
6 Front Squats
10/7 Cal Row

… and so on climbing the ladder by 2 burpees and 2 front squats until time expires