7.18.17 CrossFit Workout WOD Thornton Northglenn CO

By 07/17/2017 wod

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes or more working on a pause squat clean (pause 3s at the knee) x 2 reps at 80-90% effort. If you want more volume, perform 3 reps on the minute for 7 minutes at approximately 50-60%.

Strength: none

Super Set: none

Metabolic Conditioning: “Evasion“

Cover as much distance as possible in 20 minutes

Row or run split as desired.

You must perform at least 800m of running and 1000m of rowing for the workout to be considered “as prescribed”.

Airdynes/bikes and Ski Ergs included!

Max: 3200m (2 miles) on assault/airdyne (2 miles)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3400-5400 meters

Coaching Tips: Plan on rotating between movements multiple times.  Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress.  Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc. As the time comes to an end, don’t run out too far from the clock (to make the distance traveled easier to calculate).

‘Cash Out’: 8 toes to bar, 40 double unders, 4 rounds

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