CrossFit | 200226
Wednesday

200226

Workout of the Day

91

3 rounds for time of:

30 overhead squats
800-m run

♀ 55 lb. ♂ 75 lb.

Post time to comments.

At-Home Workout

at home workout

Jug deadlifts, jug squats, and push-ups

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Comments on 200226

93 Comments

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Tim McManemy
April 9th, 2021 at 10:40 am
Commented on: 200226

65 lb. OHS

48 cal. bike


25:28

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Kury Akin
June 24th, 2020 at 1:05 pm
Commented on: 200226

19:16 @30kg, 800m on m/c @3%

Bit slower than expected. OHS felt heavy towards end of R2 and from mid R3. Been feeling tired lately and it's also 35oC inside.

(edited)
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Nate Gordon
April 25th, 2020 at 5:22 pm
Commented on: 200226

17:22

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Manchild Manchild
April 20th, 2020 at 7:24 pm
Commented on: 200226

along GWT, and subbed air squats


16:30

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Jeff Chalfant
March 18th, 2020 at 10:03 pm
Commented on: 200226

22:07 rxd


Pretty slow runs and even slower squats broken into 2 sets rounds 1 and 2 and 3 sets round 3. Would’ve hung onto unbroken squats normally I think. Hope I don’t have covid19!

runs were all under 5m each but not by a lot and they got slower. Bad side ache during the last run. Should’ve waited a full hour after having my smoothie! First set of ohs took 2 minutes...

Just stopped taking creatine for a little while and lost 7 lbs. Didn't seem to feel that on the runs!


185/40/69”

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Giuseppe Petrillo
March 15th, 2020 at 10:52 am
Commented on: 200226

19:26 rx’d

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Mike Scott
March 7th, 2020 at 10:18 pm
Commented on: 200226

24:40 - Scaled to 65# OHS (taken from rack and rested only on shoulders for complete set) & 50 cals on bike (4:05, 4:30, 4:30)

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Chase Hiland
March 4th, 2020 at 9:57 pm
Commented on: 200226

M/35/5'10"/190


Rx'd 17:37

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Adrienne Kahrs
March 4th, 2020 at 2:59 pm
Commented on: 200226

The timing for this one is perfect - it should be 60 and sunny for GRIT classes today, so it'll be our first chance this year to get out of the garage. Some groups will work out in the driveway, and some will head down to the pond to wheel some laps.


We'll let that 4:00-4:30 recommendation guide our distance selections. Some will walk, some will wheel, some will ski or row. I loved that single-under option from Eric O'Connor, so we're adding in split rope as another alternative. Several of our athletes are starting to get really comfortable with those - I put 300 as a target, but advised the coaches to adjust that up or down as appropriate.


Only a couple people will probably go with overhead squats, especially if they are down in the picnic shelter where we won't have our usual set-up to assist with balance. Sit-to-stands seem like the most likely for that crew, maybe with a light dumbbell in one hand. It will be the first walking workout of the year for them, so it should be a nice spicy combo.


3 rounds for time:

30 overhead squats // behind the neck snatch grip press

1,000 m erg (4:00-4:30) OR 1 lap around the pond OR 300 reps split rope



Love Bryan's warm-up - just a couple adaptations to fit our crew.


GENERAL WARM-UP:


2-3 x

100 m erg OR short walk/wheel (under 1:00) OR 50-100 split rope

10 pvc pass throughs

10 swimmer toe touch

3 ea windmill (w/PVC?)


2 x

10 ea arm circles

:30-1:00 squat hold OR PVC snatch grip overhead hold 




Then we'll split up to decide on a plan and finish warming up to working weight, planning distances, etc. 

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Cy Azizi
March 3rd, 2020 at 2:38 pm
Commented on: 200226

31:17rx

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Lei Wang
March 3rd, 2020 at 9:29 am
Commented on: 200226

22’41, 70lb

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Craig Horton
March 3rd, 2020 at 6:08 am
Commented on: 200226

M/36/5’7”/75kg

RX = 14:10

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Joseph Alaimo
March 2nd, 2020 at 8:36 pm
Commented on: 200226

14:30 rx

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Eric Love
March 2nd, 2020 at 7:00 pm
Commented on: 200226

18:10

sub 1000m row for the run

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Nathan Wray
March 2nd, 2020 at 6:48 pm
Commented on: 200226

14:31 RX Male 5’9” 155lbs 45years young

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Morgan Greene
March 2nd, 2020 at 1:30 pm
Commented on: 200226

scaled up to 85# OHS: 15:53

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Jim McCary
March 2nd, 2020 at 6:10 am
Commented on: 200226

19:00


75# OHS

4 minute treadmill intervals (monitor is broke and doesn’t read distance)

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Christian Simpson
February 29th, 2020 at 11:40 pm
Commented on: 200226

Sc to 65#...29:19

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Dave DeCoste
February 29th, 2020 at 4:12 pm
Commented on: 200226

17:48 Rx

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Brandon Myers
February 29th, 2020 at 11:05 am
Commented on: 200226

19:45


45 lb ohs

level run on treadmill

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Byron Hills
February 29th, 2020 at 2:58 am
Commented on: 200226

23:04

65# OHS’s

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Nate Loehr
February 28th, 2020 at 8:34 pm
Commented on: 200226

M/42/220/5’11”

16:25 RX

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Adam King
February 28th, 2020 at 6:47 pm
Commented on: 200226

Completed 2020-02-28

22:22 with 45 lbs

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Scott MacArthur
February 28th, 2020 at 5:43 pm
Commented on: 200226

At work, modified:

3 rounds

25 thruster 65lb

.6 mile elliptical level 12

18:43

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Omelchenko Dmitry
February 28th, 2020 at 5:16 pm
Commented on: 200226



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Anton Gross
February 28th, 2020 at 2:41 pm
Commented on: 200226

46/ M/ 136 lbs/ 5'-6"

As Rx. I did this WOD early this morning. I did it on a 100m indoor track around my YMCA where I workout regularly. I had a bumper station around the exterior so it was an easy set up. Completed at 16:00.

I have been working on managing my blood sugar readings over the past week as I've been all over the place so I took the last 2 days off to rest and reset so to speak.

I was still high and low etc. but decided to workout and see how that would effect my blood sugar levels moving forward.

I warmed up decently and tried a few sets of OHS first with the bar and then with 65 lbs.

For me, the thought of 30 reps was the thing that was on my mind as I don't typically do 30 reps of OHS.

I was feeling a little off/ tweak in my right knee so I really warmed up well and made sure it was not an issue. It was fine and the pain went away as I really warmed up and did warm up sets.

I just went for it thinking that my goal for this WOD was to go unbroken and move decently, with minimal rest at all. KEEP Moving was the goal and not stopping and breaking the sets. I practiced doing like 10-12 reps, lowering the weight down to the back and then popping up and doing 10-12 more reps to practice this in case I got fried ,but I never needed to do that during the WOD.

All sets were unbroken and were about the same of 5:15 pace/ round. (5:15, 5:34, 5:11)

I did coast somewhat the last 50m to get set for the OHS.

Great workout. I completed it in about 16:00. I was initially shooting or sub 20 mins, but was happy that I wasn't really going too much slower per round and I wasn't pushing too hard to do that. I was also happy that I got a cramp at the beginning of the last running round and I just banged through the discomfort to finish it off almost sub 16 mins.

I've done a variation of this outdoors going about 1/3 mile per round with 95 lbs OHS outside. I was doing 10 reps per round and I typically do 6 or more rounds. I liked this shorter but higher rep version more than I had originally thought. I always prefer outdoor workouts but it's still cold and icy out where I live.

Glad I worked out with a negative mindset looming and my negative mentality in tow due to the ups and downs of my blood sugars.

Sometimes just showing up and banging out the WOD with good intentions goes a long way.


(edited)
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Matthew Aukstikalnes
February 28th, 2020 at 11:42 am
Commented on: 200226

17:55, rx using an Octane Free Runner

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John Rossetti
February 27th, 2020 at 10:52 pm
Commented on: 200226

55YOM 5’6” 216.7


scalled

3 Rounds for Time

Overhead Squats X30

800 m run

set

1X45 split 15,10,5. Had to go down in weight was out of control

2X25 split 20, 10

3X25 Split 20,10


28.01

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Tripp Starling
February 27th, 2020 at 10:52 pm
Commented on: 200226

Scaled OHS to 55#

800 m run

19:20

not feeling it but did it

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Shaun Stapleton
February 27th, 2020 at 10:30 pm
Commented on: 200226

Rx: 17:11

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Jade Teasdale
February 27th, 2020 at 9:55 pm
Commented on: 200226

21:43 RX (was hoping for under 20 minutes)

My phone said the run was around 2.something miles. The last 100m was a steep hill. Very rough! OHSQ broken into sets of 10.


Any suggestions for wrist pain? Greenstick fractures to both my ulna & radius of right wrist as a kid. Was back doing monkey bars before I should've been. I have good mobility. HS stuff doesn't hurt. Just snatch grip OH work & sometimes on high volume kipping t2b and butterfly c2b PU. Nervy, cramping, stabbing pain. :)

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Christian Simpson
February 29th, 2020 at 10:31 pm

Try a compression wrist wrap, a little support but still gives some flexibility. Even an ace wrap with a 2 or 3" width.

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Jade Teasdale
March 16th, 2020 at 2:51 am

I will try that. Thanks! 🙏🏽

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matthew moore
February 27th, 2020 at 1:03 pm
Commented on: 200226

14:56 sub mile ride on concept bike each round 75# OHS

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Viktor Wachtler
February 27th, 2020 at 12:28 pm
Commented on: 200226

21:27 as RX

43/1.78m/77kg

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Js Smith
February 27th, 2020 at 5:00 am
Commented on: 200226

Knee still not liking the bending for squats. Did just the runs 5:11/5:34/5:15

not a particularly fast runner 🤷🏻‍♀️

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Nicole Deaver
February 27th, 2020 at 12:56 pm

Good job getting something in fast or not, and Hopefully your knee is back to normal soon!

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Jacob Cram
February 27th, 2020 at 4:13 am
Commented on: 200226

23:06 75lb ohs. 60cal Airdyne subbed for 800m run

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Claire Fiddian-Green
February 27th, 2020 at 12:39 am
Commented on: 200226

3 rounds in 21:40.

3x 30 OH squats Rx at 55#

Snowing outside so subbed 4:30 Assault Bike for runs (1:59 miles, 46 calories; 1:57 miles, 45 cal; 1:56 miles, 44 cal)

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Steven Odom
February 26th, 2020 at 11:45 pm
Commented on: 200226

Rx’ed

=17:52

on an AirRunner

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James W Bobo II
February 26th, 2020 at 10:48 pm
Commented on: 200226

M/36/165


18:34


OHS as rx


Subbed bike 1.5 miles for run (averaged 4:19 on each bike)

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Coastie Nick
February 26th, 2020 at 9:46 pm
Commented on: 200226

Rx’d

20:24

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Mja 204
February 26th, 2020 at 9:08 pm
Commented on: 200226

M / 172cm / 81kg / 35


OH squat Rx'd / 800m completed in 20m shuttles in the gym


16 mins 40s

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Benjamin Schill
February 26th, 2020 at 9:00 pm
Commented on: 200226

M/42/6’3”/211


19:03... on the trueform runner today.

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Nicole Deaver
February 26th, 2020 at 8:11 pm
Commented on: 200226

17:21 Rx


OHS unbroken, Rd 3 almost lost balance but held the bar up.

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Jade Teasdale
February 26th, 2020 at 9:57 pm

Sweet! 👏🏽 Nice job!!!

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Juan Salinas
February 26th, 2020 at 7:38 pm
Commented on: 200226

Rx 17:26, slow run and unbroken OH Squats.

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Mike Andridge
February 26th, 2020 at 7:11 pm
Commented on: 200226

Scaled to

30 ohs 65#

1000m row (4:50)

30 ohs 65#

50 cal ass bike (7:05 and 3558 meters)

30 ohs 65#

1000m row (5:01)

25:58

includes time going from basement to garage (45'ish seconds)

m/50/175

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Carol Marks
February 26th, 2020 at 6:56 pm
Commented on: 200226

F/53


25:24 time


alternated running and rowing.


ran one

rowed one

ran one


35# empty barbell, unbroken each round

(edited)
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Jeffrey Howard
February 26th, 2020 at 5:57 pm
Commented on: 200226

17:58 - Rx

Very snowy outside.

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Charlie Pokorny
February 26th, 2020 at 5:56 pm
Commented on: 200226

18:01 Rx

I'm happy with that - feeling very sluggish today but moved OK.

m/51/5'11"/200#

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Mike Andridge
February 26th, 2020 at 7:12 pm

Nice work Charlie

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Eben D'Agostino
February 26th, 2020 at 5:31 pm
Commented on: 200226

17:10 scaled the over head squat to a back squat @ 135lb x 30reps

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Hawk Rodriguez
February 26th, 2020 at 5:20 pm
Commented on: 200226

I kinda consider myself the squat queen, but I’ve never tried OHS squats before, but man was I struggling. Dropped down to just using the bar & it was ugly. Thinking the problem is in my shoulders? I don’t know, but I was on the struggle bus the whole way at 27:28

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Hawk Rodriguez
February 26th, 2020 at 5:21 pm

Is there a secret I don’t know about for OHS? Something I should be practicing?

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Erik Dresner
February 26th, 2020 at 6:42 pm

What are you struggling with? The two most common issues I see with OHS are: not being able to keep the arms locked out and over your center of balance; and not sending the hips back far enough causing someone to squat down on their toes instead of heels.


The former is all about mobility. If you can only do it with a PVC, keep practicing with the PVC until you get consistent enough to add a little weight. Remember: OHS are way more about balance and mobility than weight.


The latter is easier to fix. When we don’t trust the bar overhead, we tend to squat straight down rather than sending our hips back first. If you feel yourself coming up on your toes, back that ass up! You’ll feel your weight shift towards your heels where it should be.


I used to hate OHS, but now I love them. The turning point was trying them with Oly shoes on. They made my feet feel cemented to the floor, allowing me to focus more on my shoulders. You can get the same session by putting a 2.5# under each heel. Once you get comfortable with the bar overhead, you’ll get comfortable squatting without the shoes or plates.

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Erik Dresner
February 26th, 2020 at 6:44 pm

*sensation, not session. I wrote so much I can’t edit that far down the comment on my phone!

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Hawk Rodriguez
February 26th, 2020 at 9:16 pm

Thanks, Erik! I widened my grip on the bar which I think gave some better balance & put my heels on a pair of 2.5’s... that seemed to clean it up


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Steve Day
February 26th, 2020 at 5:06 pm
Commented on: 200226

17:43

OHSquats w/ 35lbs dumbbells


Broke OHS 20/10, 10/10/10, 10/8/6/6

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Kevin Marshall
February 26th, 2020 at 3:42 pm
Commented on: 200226

Scaled to treadmill run and single arm ohs with 75 db got 19:50

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Luke Corazza
February 26th, 2020 at 3:25 pm
Commented on: 200226

19:49 Rx

Did the OHS unbroken. Should have pushed harder on the 800s :(

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Hendrik Bünzen
February 26th, 2020 at 2:52 pm
Commented on: 200226

17:56 rx’d

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Michael Arko
February 26th, 2020 at 2:46 pm
Commented on: 200226

55lbs OHS

23:40

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Erik Dresner
February 26th, 2020 at 2:43 pm
Commented on: 200226

17:09 RX (39/M/208#)


slow and unbroken on squats, 1:40-1:50/rd

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Jim Rix
February 26th, 2020 at 2:24 pm
Commented on: 200226

65# OHS and runs probably about 700m

21:22

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Shane Azizi
February 26th, 2020 at 2:06 pm
Commented on: 200226

20:29 Rx

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Matthew Letarte
February 26th, 2020 at 1:51 pm
Commented on: 200226

18:46

75# OH Squat

1 mile bike (road bike)


21/9, 16/15, 20/10 squat reps

Bike splits: 4:08/4:06/4:00

(edited)
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Eric O'Connor
February 26th, 2020 at 1:26 pm
Commented on: 200226

A challenging goal will be to complete this workout in under 15 minutes and a good goal, in a group class, will be to have all athletes perform a variation that allows for completion in under 20-22 minutes. Don’t be fooled into thinking that the load is too light and that advanced athletes should increase the weight. Rather encourage these athletes to transition quickly, attempt fast paces on the runs, and to complete the overhead squats unbroken on every round. Here are some scaling thoughts:

Overhead Squat: I will consider scaling the load or reducing the reps on the overhead squats if an athlete will need more than one short break to complete the first 30 reps. For those who have a lot of difficulty performing this movement, lower the reps and/or keep loads extremely light. You may even consider using a PVC pipe and/or overhead squat to a target today. This is preferable to modifying to a different squatting variation.

Run: The running volume will be challenging for many and will be more difficult following the demand of the overhead squats. I personally love watching people waddle out the door for a run on fatigued legs! I will consider having athletes reduce the distance if the initial 800-meter effort will take longer than 5 minutes or if the athlete’s current fitness level requires an overall reduction in volume. If running cannot be performed, I will replace the run with a comparable duration of another monostructural exercise, such as: 500 single-unders, an 800m row, or a 1.6k air bike. 

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Rebecca Gussiaas
February 26th, 2020 at 12:10 pm
Commented on: 200226

22:10 45#

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Sebastien Fitzpatrick
February 26th, 2020 at 11:57 am
Commented on: 200226

18:29 Rx


For those who haven’t done this workout yet: don’t put the bar on the ground. If you need to rest, put it on your back. Sure it’s not going to feel as nice as just putting it down, but it will save you time and effort.

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Jim Rix
February 26th, 2020 at 2:26 pm

good advice. Saved me a few seconds each round.

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Charlie Pokorny
February 26th, 2020 at 5:58 pm

Nice tip - and maybe a slightly more uncomfortable resting position leads to shorter rests

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Mike Andridge
February 26th, 2020 at 7:14 pm

Agreed---thanks for the advice.

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John Clarke
February 26th, 2020 at 11:52 am
Commented on: 200226

3 rounds:


30 single DB front squat (15 each side)

.5 mile treadmill


13:36 - 35lb dumbbell

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Andrea Ferendeles
February 26th, 2020 at 11:34 am
Commented on: 200226

14.47 rx

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Jim Rix
February 26th, 2020 at 2:25 pm

That’s really fast. Well done.

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Stacey Thompkins
February 26th, 2020 at 11:20 am
Commented on: 200226

M/45/6'2"/185#


Scaled to women's rx'd

16:40

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Mike Andridge
February 26th, 2020 at 7:12 pm

Nice

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Antonio Albano
February 26th, 2020 at 9:50 am
Commented on: 200226

3 Round of

1 Mile bike

30 Squat med ball 10# take from ground

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Antoine Vial
February 26th, 2020 at 9:20 am
Commented on: 200226

19'51''

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Chris Sinagoga
February 26th, 2020 at 3:42 am
Commented on: 200226

Champions Club Scaling Notes


RANT

You, right now, stand up wherever you are and start bouncing up and down for about 10 seconds. There is a rhythm and frequency that your bounces happen. That is called your cadence. Keep bouncing as you are reading this, don't stop you pansy! Now make note of that rhythm. Your running cannot go below that cadence. If it does, then cut the running down a bit or decrease the falling.


PURPOSE

Illustrate how much of a full-body exercise running is. Overhead squats will cook out any running distance.


NEW TO CROSSFIT VERSION

As is, just pay attention to the cadence. If you aren't flexible enough for OHS, then go heavy(ish) goblet squats and do OHS in the warmup.


TRAINING SCALE

As is


PRACTICE SCALE

Take your shoes off and go as fast as you can on the squats (obviously form still staying good). Make note of how often the pressure shifts on your foot. Ideally it should stay the same all the way through. Ball of foot (for strength) and heel (for balance) locked into the ground.


INJURY SCALE

Pick one monostructural movement and one full-body movement you can do. 3:00 effort on the monostructural and max reps on the full-body thing. 3 rounds


WARMUP

PVC OHS

Running jump rope

Hollow rock

Kipping pull-up

Handstand walk


GENERAL FEAR LEVEL: 7

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Mike Andridge
February 26th, 2020 at 5:01 am

Chris--I was dancing/bouncing around 'cause of our "snow day" does that count???

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Chris Sinagoga
February 26th, 2020 at 2:32 pm

You young whippersnappers have it easy. Back in my day we walked to school in snow up to our waist. Or, at least that's what my grandpa would tell me.

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QiHui Xing
February 26th, 2020 at 3:22 am
Commented on: 200226
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Steven Thunander
February 26th, 2020 at 2:59 am
Commented on: 200226

Globo scale: if running is not an option, either row 1000m or 50 calorie assault bike. Dumbbell sub 15 single arm dumbbell ohs, 15/25lb, each arm. (Dumbbell OHS are much more difficult than barbell OHS. Scale as necessary if subbing these).

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Emily Kaplan
February 26th, 2020 at 2:28 am
Commented on: Intermittent Fasting: A Time to Eat, a Time to Fast

We seem to do this a lot. Is the seen benefit actually the presence of something, or is it really that absence of something? This reminds me of the notion: health is the absence of harm.


This line really caught my attention:

“White said diabetes patients should work with a doctor before any diet changes, but evidence is mounting about how intermittent fasting improves insulin resistance. It’s especially beneficial if processed sugar and carbohydrates are restricted.”


We are attributing the benefits to fasting rather than pointing out how damaging it is to eat the wrong foods.

What I’d love to know:

-      Is intermittent fasting really any better/different than being on a low-carb diet where you’re in regular state of ketosis?

-      Has IF become the proverbial olive branch in nutrition? Is it more acceptable to tell a diabetic to try fasting rather than a low carb/keto diet?  Is this how we get to the finish line?

-      Has anyone ever looked at the benefits of low-carb intermittent fasting versus SAD intermittent fasting (I realize this has never been done on a large scale but what about self experimentation)?

-      Does anyone else feel like this is just repackaging the all things in moderation nonsense?

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Tyler Hass
February 26th, 2020 at 7:22 pm

Your question about combining intermittent fasting with the standard American diet is interesting. Google was not a huge help. I did searches for:

low fat diet intermittent fasting

low fat diet combined with intermittent fasting

mediterranean diet intermittent fasting


No matter what terms I searched for, nearly all the results related to low carb and keto diets combined with intermittent fasting. And I looked through pages and pages of results. Very strange! It's kind of like two people you know exist separately, but you've never seen them in the same room together. I did find a few results on combining intermittent fasting with vegan diets, but that also doesn't come close to answering your question.

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Bryan Rosen
February 26th, 2020 at 1:18 am
Commented on: 200226

GENERAL WARM-UP


AMRAP 8:

100m run

10 PVC pass-throughs

10 air squats

3/3 Turkish get-ups


2 rounds of:

Foam roll adductors, 30-seconds per side

Deep squat hold, 1 minute


SPECIFIC WARM-UP


Overhead squat

Perform 5 reps of each step with a PVC:

Snatch deadlift

Snatch deadlift + shrug

Hang power snatch + overhead squat

Power snatch + overhead squat


With an empty barbell, perform 1 power snatch + 5 overhead squats.


Practice:

2 rounds of:

4 overhead squats at workout weight

100-m run

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Mike Andridge
February 26th, 2020 at 1:10 am
Commented on: 200226

Distance for assault bike and row?

Not sure which one I'll sub with

Thanks

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Juan Acevedo
February 26th, 2020 at 2:37 am

Row 1000m

Bike 1.5 Miles

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Mike Andridge
February 26th, 2020 at 2:55 am

Thanks Juan.

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Matthew Letarte
February 26th, 2020 at 6:24 pm

I biked and would say 1 mile is a realistic sub on an actual road bike - 4:08/4:06/4:00

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Juan Acevedo
February 26th, 2020 at 1:02 am
Commented on: 200226

INTENDED STIMULUS


Overhead squats and running! This is a classic CrossFit couplet based on the benchmark Nancy. Both workouts are very similar in terms of workload. Today's workout presents slightly less total volume (pounds x reps) on the squats, but 400 meters more on the run. This all means that your Nacy time will be a good guideline here. We are aiming for the 12-15 minute window. The number of squats is plentiful, but the load is meant to be light. Choose a weight you can do unbroken for the three rounds, and expect the last ten reps of the third round to be a fight. No sweat, you will prevail, but make sure you put yourself in that scenario. For the runs, choose a distance you can perform in 4:00- 4:30. If you hate running, what you probably hate is being slow. Shorten the distance so that you can increase the speed, that's the way to get better. Don't let the numbers here intimidate you. This is a fun workout. We only have three rounds, and we end up with the run. That will give the opportunity to have a negative splits strategy. Open easy, sustain in the middle, and run for your life in the last one. This mindset will apply to this workout at the macro and microlevel. Attack it.

Remind yourself of the following: if you can run and do overhead squats, you are one fit human, enjoy your capacity!

Open easy, sustain, then crush!


▶ OPTION 1

3 rounds for time of: 


30 overhead squats 

700-m run


♀ 45 lb., ♂65 lb.


▶ OPTION 2

3 rounds for time of: 


30 overhead squats 

600-m run


♀ 40 lb., ♂55 lb.


▶ OPTION 3

3 rounds for time of: 


30 overhead squats 

500-m run


♀ 35 lb., ♂45 lb.


WODS PLAYLIST

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