Sunday July 31st
22.07.31
INTENDED STIMULUS
18:00-25:00 CAP.
Runs and rows in 2:00-2:30 or less.
Finish first two rounds of squats in less than 1:00 to maintain the stimulus.
Simple, low-impact movements to recover from The Standard yesterday, but still space to move fast.
RX
4 rounds for time:
500/450-m row
50 air squats
400-m run
LEVEL 2
400/350-m row
50 air squats
400-m run
LEVEL 1
4 rounds for time:
400/350-m row
40 air squats
300-m run
SKILL WORK
Pre-workout:
1 set:
500-m row
STRETCHING
2 sets:
:30 frog stretch
:30 couch stretch/leg
WHITE BOARD BRIEF
Target time | 18:00-25:00
After the finale of July’s CF Games focus yesterday, today is a simpler workout with movements that are more accessible to most everyone.
However, because yesterday’s workout was likely executed as a partner workout, today will still involve a fast pace that some may need to scale.
Look for athletes to finish both the runs and rows each in 2:30 or less. This may mean chopping off 100-m from each and that’s okay.
The air squats shouldn’t take longer than 1:00. If athletes bleed a little past this in rounds 3 and 4, that’s alright as long as they were fast and on-time in rounds 1 and 2.
Prior to the workout, athletes will test their 500-m row and practice squatting fast with good range of motion. Both of these drills together should get athletes amply warm to move at a fast pace from the start of the workout.
