Wednesday March 30th
22.03.30
INTENDED STIMULUS
Advanced athletes push for 10+ rounds while everyone completes 7+.
Average between :45-1:15 per round.
Keep both movements unbroken for at least 3 rounds, then finish the work in 3 sets or less.
Good opportunity to practice moving at high speed while staying focused and upholding a high degree of movement quality.
RX & LEVEL 2
AMRAP 10:
15 deadlifts (135/95 lb)
15 hand-release push-ups
LEVEL 1
AMRAP 10:
15 deadlifts (95/65 lb)
15 box push-ups
SKILL WORK
Post-workout:
4 sets:
3-5 strict pull-ups
2-4 wide-grip strict pull-ups
1-3 weighted strict pull-ups
STRETCHING
2 sets:
1:00 sit and reach
:30 doorway stretch/arm
WHITE BOARD BRIEF
Target | 7-10 rounds
This workout is a play on an old CrossFit.com workout that was originally 10 rounds for time but is now an AMRAP 10. It may be a lofty goal, but we want our fittest to shoot for 10 rounds in 10 minutes.
Hitting this goal will require coming out hot and taking chances. If athletes start to fall apart from that blistering pace, it’s OK. For those who can’t move as fast, we’re looking for somewhere north of 7 rounds, which means finishing around in less than 1:15 or so.
This workout is also a cool contrast from Monday’s which featured pulling and pushing off the floor at high intensity for low volume. Today, we have different variations of pulling and pushing off the floor at much lower intensities and much higher volume.
Scale the load of the deadlifts and the reps of the hand-release push-ups to finish the first 3 rounds unbroken. Everything after that should be done in 3 sets or less.
The last thing to think about is taking this workout as an opportunity to move really well, but while going really fast. Maintain a neutral spine while standing all the way up on the deadlifts and keep the body rigid during the push-ups, even when pushing for 10 rounds.
