Tuesday April 19th
22.04.19
“TOMMY V”
INTENDED STIMULUS
Finish in 12:00-16:00.
Athletes performing the rope climbs as Rx’d be able to complete at least 3 reps in a minute.
Complete the thrusters in 3 sets or less.
Look back to the previous Tommy V score if available.
RX
For time:
21 thrusters (115/75 lb)
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
LEVEL 2
For time:
21 thrusters (95/65 lb)
9 rope climbs
15 thrusters
6 rope climbs
9 thrusters
3 rope climbs
LEVEL 1
For time:
21 thrusters (65/45 lb)
12 rope climb pull-to-stands
15 thrusters
9 rope climb pull-to-stands
9 thrusters
6 rope climb pull-to-stands
SKILL WORK
Pre-workout:
On a 8:00 clock:
Build to a heavy 2-rep thruster from rack.
STRETCHING
1:00 banded shoulder stretch/side
1:00 couch stretch/side
WHITE BOARD BRIEF
Target time | 12:00-16:00
Today’s workout is a classic CrossFit Hero workout. If you have completed the workout before, look back to your previous score. This will help you determine potential scaling options and set goals.
This Hero workout is very grippy and requires a bit of strategy. Do you try to go unbroken on the thrusters? Or do you strategically break them up to keep your heart rate manageable? Or do you need to break the reps up because the weight is heavier? These are a few things to consider with the thruster. As for the rope climbs, the first few might feel great, but the grippiness of the workout sneaks up quickly. Manage your pace. Consider performing 1 rep every :20 or so. If you think you can speed that up, go for it. If you think it will take longer, we recommend scaling the reps.
The thruster should be challenging, but allow you to perform at least 7-8 reps unbroken before taking a break. If you can perform the reps unbroken, you should be using the Rx’d load
