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CF Track, Day 1, Week 2 of 5, Cycle 3, Phase 2

0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to WOD

25:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 Rounds

Walking Hip Openers

Walking Straight Leg Marches

Lunge and Rotate

Kneeling Hip Flexor Stretch

Up Dog to Down Dog with Calf Stretch

WOD Prep

2-3 Rounds

250/200m Row

6 Toes to Bar

6 Wall Balls

6 AbMat Sit-ups

6 Alt. DB Snatch

WOD:

For Time

1,000/800m Row Buy-in

5 Rounds

12 Toes to Bar

12 Wall Balls @20/14

12 AbMat Sit-ups

12 Alt. DB Snatch @50/35

—then—

1,000/800m Row Cash-out

SCORE: Time

PACE GOAL: 20:00-25:00

FEEL:

  • Steady Eddy or Betty

  • Cardio and Muscular Endurance

STRATEGY:

  • RPE of 7 on the first Row, whatever you have left on the second Row

  • Break early on T2B in order to stay consistent, there will some accumulated core fatigue with these and the sit-ups

  • Unbroken on Wall Balls and Snatch

  • Steady pace on Sit-ups

EQUIPMENT CONSIDERATIONS:

  • If you do not have enough rowers then I would recommend a 200m Heavy Object Carry + 400m run for the buy-in and cash-out

BEGINNER: 800/640m on both Rows, Lying Leg Raises, 10/8 MB Thrusters, 25/15

SCALED: Hanging Straight Leg Raises, 14/10, 35/20

Rx+: 70/50

COMP: 30/20, 70/50, everything must be unbroken