4 Lateral Burpees Over the Rower
8 Calorie Row SPRINT
Rest 1:00 between rounds
Then 2:00 of Glute Activation with 3-5 squats every few steps
Strength- with warm up sets this will take about 30 minutes. If you haven’t tested a max in a while go for it.
5-5-3-3-1-1 Start at around 70% of your 1RM and add weight each set
Before we get to the wod it’s meant to be a sprint. If you are newer to CrossFit, even though you might be using lighter weight or pulling less calories, it is much harder to reach a sprint pace in a workout but it can be done safely. A sprint for this workout means you are basically hanging on for dear life the whole 5 minutes. 16 thrusters should be unbroken the first set and probably second. if you are making it to the 3rd round with 95 you have the capacity to go unbroken anyway. If you do need to drop, pick up the bar almost immediately.
With that being said coaches are going to help you scale this one to achieve a sprint pace no matter where you are in your crossfit journey. Enjoy! This is going to hurt a little
AMRAP 5 Minutes
16 Thrusters 95/65lbs
21/16 Calorie Row
Shoot for 2 rounds, firebreathers 2 plus
Thruster: Reduce loading to keep to 2 sets or less. In some cases this will be an empty bar, thats ok.
Row: Rowing should never take more than :90 in any round, but should be closer to :60, otherwise reduce calories
There will be extra time today.
Coach will help with pull up or muscle up progression after you recover