Coaches – there is time before this workout to help your athletes assess their abilities in all of these movements. Please walk them through plenty of barbell work and some key points in doing a Handstand pushup and ways to eventually be able to complete one.
Coaches – keep whole class on main side with rowers tight against front rig, facing the clock, maximizing gym floor space
Strength/Skill/Conditioning WOD – 25 Min EMOM
Athletes- the goal of this workout is to be fatigued with skill and conditioning work when arriving on the minute of the thruster, and still aiming to move heavier weight. Focus on your technique here.
Coaches- RX athletes or those trying to go RX must start on the OH Lunges and work down for an honest assessment of moving weight while fatigued after completing other RX movements accordingly. Otherwise break class into groups as needed to accommodate the 10 rowers, but the thruster minute as a last resort.
EVERYONE WILL REST ON MINUTE 5 TOGETHER!
Every minute on the minute for 25 minutes complete (5 rounds)…
Min 1: 14 Single KB Stationary Overhead Lunges R/L=2 70/55
Min 2: 14 Handstand Pushups (Scale below)
Min 3: 14/11 Calorie Row
Min 4: Find a 3 rep max Thruster (increasing in weight as you go)
Min 5: Rest (everyone)
*Overhead lunges you may choose which arm is holding the KB overhead each round
*RX- HS pushups will be a single abmat only. You may scale with stacked mats, 30 second inversion against the wall, HSPUs off of a box, OR 14 Dumbbell push press 50/35 in each hand
*The thruster must be taken from the ground. The first rep can be a squat clean thruster. Rep must start before next minute hits. Build in weight as you go, making the last round of 3 your official score, so strategize accordingly.
Post 2 scores for the one workout. Whether you Prescribed or scaled with a “RX” or “SC” and the weight you achieved on a 3 rep thruster!
CFR ENDURANCE WOD – 35 MIN CAP
*Coaches – consider starting the endurance WOD 10 minutes before the daily wod
*For newbies –An endurance class 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.
10,9,8,7,6,5,4,3,2,1 reps of…
Overhead barbell stationary Lunges 75/55 R/L=2
Push Press 75/55
*Must run a 200m between each round (ex. 10, run, 9, run, 8 run… and so forth)