Thursday July 6th
23.07.06
INTENDED STIMULUS
Hopper workout from the 2007 CrossFit Games.
12:00-17:00.
Row in 3:30-5:00.
Pull-ups in 3-5 sets, reducing total volume if needed. Moderately loaded push jerks should always be unbroken.
Heavy on the grip and pulling strength/stamina.
RX
For time:
1000/900 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (135/95 lb)
LEVEL 2
For time:
1000/900 meter row
then, 5 rounds:
15 pull-ups
7 push jerks (115/75 lb)
LEVEL 1
For time:
800/700 meter row
then, 5 rounds:
15 jumping pull-ups/ ring rows
7 push jerks (75/55 lb)
SKILL WORK
Build to a heavy 5-rep push jerk from the floor
STRETCHING
1:00 figure 4 on wall/leg
1:00 banded shoulder stretch/arm
WHITE BOARD BRIEF
Target time | 12:00-17:00
Today’s workout is a workout from the 2007 CrossFit Games. It is considered to be a “hopper” style workout because the workout was created by pulling exercises out of a hopper at random.
The row at the beginning of the workout is a trap. The key to doing well on this workout is to find a pace on the rower that allows you to get off and immediately get started on the 5 rounds.
This is a pull-up workout with a total of 125 reps. Strategy plays a big role: shoot to complete each set of 25 reps in 3-5 sets. Consider rep schemes like 15/10, 10/8/7, 8/7/5/5, or even 5/5/5/5/5 if necessary.
The push jerk loading should feel on the lighter end of moderate with the ability to perform every round unbroken. If you pick up the weight and you think you could perform 10 reps before breaking, then the weight is perfect. However, if you pick up the weight and you think you could do 15, then the weight is too light.
Prior to starting the workout, you will have the opportunity to build up to a heavy set of 5 push jerks from the floor. This should be heavier than the weight you are using in the workout.
