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
Up Dog to Down Dog with Calf Stretch
Pigeon Stretch
Kneeling Hip Flexor Stretch
Walking Straight Leg Marches
Lat Stretch on Rig
Hang on Rig
WOD Prep
3 Rounds
100m Run
10 Chest to Bar Pull-ups
10 Alt. DB Snatch
WOD:
CrossFit named WOD “Space Needle”
For Time
600m Run
30 Chest to Bar Pull-ups
600m Run
50 Alt. DB Snatch @50/35
600m Run
30 Chest to Bar Pull-ups
600m Run
SCORE: Time
PACE GOAL: 18:00-22:00 (I would cap at 25:00)
FEEL:
Grindin’ All My Life
The Run will be the only thing that feels like “rest”
This will help improvement on the “Helen” Post-test
STRATEGY:
RPE of 7 on the Runs, this will need to be the time where you try to manage your heart rate and breathing
You can go for bigger sets here, with the run then the DB Snatch, there is a good amount of time before your second set of Pull-ups
Try to keep the Snatch to 2-3 sets, 30/20 or 20/20/10, unbroken should be extremely difficult
Whatever you have left on the last Run to finish
WEATHER CONSIDERATIONS:
We Row tomorrow so that would not be ideal for today
Ski will work, 600/500m
Bike Erg, 1,200m
Assault/Echo Bike, 30/20 Calories or 1.13 miles
BEGINNER: Complete workout with Partner, splitting reps/distance as needed and/or 400m Runs, Ring Rows, 25/20
SCALED: Complete workout with Partner, splitting reps/distance as needed and/or hardest version of a pull-up you can do, 35/20