23.01.06

INTENDED STIMULUS

Heavy is relative to each athlete’s capacity.

Increase loading across each set.

Each set should be unbroken, but failure to do so still counts as a set.

Rest at least 3:00 between sets.

ALL LEVELS

For load:
15-12-9:
Thrusters
– Rest 3:00 between sets

SKILL WORK

Post-workout:
Accumulate:
30 low ring muscle-up transitions

STRETCHING

3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm

WHITE BOARD BRIEF

Target load | Heavy. Relative to each athlete’s capacity.

Today is a take on the classic CrossFit benchmark, “Gwen”. In today’s variation, find the heaviest load possible that you can perform in unbroken sets. Rest should be necessary following your set of 15 and 12. Rest will vary per athlete but generally, it should be around 3:00-4:00.

You should expect each set to be an “all-out” effort. In your first set, the first 10 reps should feel manageable and the last 5 or so should be a battle. Do everything in your power to get all the reps. However, if for some reason you are unable to perform a set unbroken, that set still counts. Rest and make your adjustment for the next set.

Prior to starting the workout, we will spend time building up to our first working weight. You will not have to perform 15 unbroken reps, but you should gauge your ability to perform 15 after completing 5-7 reps.

After completing a set, if you feel like you are ready to move again after 1:00, the weight is not heavy enough.

Ideally, you should work in groups of 2-3. This will help keep the motivation high and you can use each other to time your rest between sets.