W.O.D. and Endurance Tuesday 12/8/20

7
Dec

W.O.D. and Endurance Tuesday 12/8/20

Strength – 15 minutes

Off the rack, find a 1 rep max Thruster.


*There are several benchmark workouts we like to do in CrossFit to show you were your fitness is, and where it’s came from, by retesting every 4-6 months. This workout is infamous for various reasons, and has seemingly stood the test of time. Make sure to post and record your score as you’ll see this one again in the future! Go hard!

“FRAN”
*This is more of a sprint workout. If possible, try to finish under 10 minutes for the right stimulus. Fire breathers should aim for under 5 minutes or better.

21-15-9 reps for time of:
Thrusters 95/65
Pullups

*Scale pullups 1:1 with any variation you choose, just focus on moving quickly yet mechanically sound


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, skiing, 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.

CFR Endurance WOD

*This is the first part of endurance today… There are several benchmark workouts we like to do in CrossFit to show you were your fitness is, and where it’s came from, by retesting every 4-6 months. This workout is infamous for various reasons, and has seemingly stood the test of time. Make sure to post and record your score as you’ll see this one again in the future! Go hard!

“FRAN”
*This is more of a sprint workout. If possible, try to finish under 10 minutes for the right stimulus. Fire breathers should aim for under 5 minutes or better.

21-15-9 reps for time of:
Thrusters 95/65
Pullups

*Scale pullups 1:1 with any variation you choose, just focus on moving quickly yet mechanically sound

Rest exactly 5 minutes from your finish time, then complete…

In remaining time of the 30 min clock, complete as many rounds + reps as possible of…

30/20 Calorie Row OR 20/15 Calorie Bike/Ski
30 KB Goblet Squats 50/35
30 Ring Rows (must straighten arms at bottom, and then touch chest to rings at top, body parallel to ground = RX)
30 Push Presses 75/55

*Coaches – Please teach the ring row, as these will be easy to not do correctly and even cheat the movement by accident. Arms straight, then touch rings at top with chest, body parallel as possible to ground. If athletes are unable to do it right, please have them increase the incline of their body so they can do so!
*Goblet squats – The KB must be held in front of the body in a “goblet” fashion. Not on shoulders or on back


Extra Work (before or after class)

Midline

2 rounds, not for time…

60 Seconds Accumulated Front Rack Hold 185/125
40 Abmat Situps
20 Hollow Rocks -Video – https://youtu.be/p7j02V1fIzU