Saturday October 15th
22.10.15
INTENDED STIMULUS
Inspired by the 2022 CrossFit Games workout “The Capitol.”
~25:00 – 30:00 CAP.
A long, slow, grinding workout that requires consistent pacing.
Use a heavy power clean loading that allows for quick, repeated single repetitions.
Complete the power cleans in 2:00-5:00.
Complete the run.
RX
For time:
20 power cleans (205/135 lb)
2,400-m run
200-m KB farmers carry (70/53 lb)
200-m plate carry (45/35 lb)
LEVEL 2
For time:
20 power cleans (155/105 lb)
2,400-m run
200-m KB farmers carry (53/35 lb)
200-m plate carry (35/25 lb)
LEVEL 1
For time:
20 power cleans (95/55 lb)
1,600-m run
200-m KB farmers carry (35/26 lb)
200-m plate carry (35/25 lb)
SKILL WORK
Rest, Stretch & Recover
STRETCHING
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
WHITE BOARD BRIEF
Target time | ~25:00
Today’s workout is inspired by the 2022 CrossFit Games workout, “The Capitol.”
Enjoy doing this workout and appreciate the effort you are putting into it.
This is meant to test and build strength across a longer time domain without leading to complete failure.
Use a heavy clean weight that you will not fail; consider something you could repeat for 3-4 reps in a row.
Use the Rx’d distance or scale the run distance to one that you can complete in 14:00 or less.
