The OPEN is finished and we’re back to our regular programming…
If you still need to complete the final WOD 17.5, you can do it today and then log your score by 7pm.
RDL 4×8 across
– Stop, you’re doing it wrong 😉
– “Across” means to use the same weight for all sets
– Most of you default to pyramiding up each set so you can post a heavy load
– So, hit your warm-up sets then pick a weight and stick with it for all sets
7 Minutes @ 90% Aerobic Effort
5 Power snatches
20 Russian twists w/medball (total reps)
40 Speed step singles
Rest 3 minutes, then repeat 2 more times with another 3-minute rest in between bouts.
Notes: The 7-minute bout should be repeated nonstop. This is cardio training CrossFit style using mixed modalities. Do not turn this into an anaerobic effort (you should not be gasping for air at any time).
Do not sit or lie down in between bouts. If you do, you’ve gone too heavy. Don’t be that guy (or gal) who goes too heavy and ends up taking breaks during the 7-minute bout. If you take any breaks during the 7-minute bouts, consider it a fail and a scaled attempt.
Here is the concept of MAP Training: (I use different movements in the video, but the MAP Training concept remains the same.
Two rounds for time of:
15 Push presses, 115#/75#***
400 Meter run
15 Supinated pull-ups (no butterfly)
400 Meter run
Notes:*** MUST bring bar to shoulders, then keep hands on bar until below the waist. Train within your capacity. Go lighter if you cannot do this under fatigue.