Warm-Up.
Full Body CARs Routine
Followed by…
10-15 minutes on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a minute or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.
Then…
Four rounds for time of:
Row 500 Meters
Run 400 Meters
20/15 Calories of Assault Bike
10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
Many of you will be tackling the Open workout tomorrow or Saturday, so we would strongly suggest limiting the intensity on this session, and using it to practice nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern.
30:37 @ 15 kgs
Did a 10min EMOM of 20 double unders as my warmup. All unbroken but my arms flail like anything!
Modified to the following..
10 rounds for time
15 cal assault bike
15 cal rower
19:34
Maintained 400watts on the bike, 1150cal/hour on rower
Breathy
Ouch! Good thing I didn’t go all out! As it was, I nearly died. No nasal breathing. I can barely nasal breath at a resting heart rate. (my sinuses are almost always partially plugged.).
Rx 28:16
Elbow rehab.
4 rounds:
500m row
400m run
20 echo bike calories
10 DB box step over #50s
28:35
Kept it at around 7min a round.
A. 3 RFT as Rx: 21:08
… felt like the air was out of the tires and the emergency brake was on … tough one … good luck with 20.2 folks.
Conditioning Work (Home/Sean) WU 6 min bike 1000 m row 4:03 WU Shake it 5 Inch worms 5-1 x3-5 sec hold in each position 10 Air Squsts x30 sec hold Move it Shake it. A. “75” Goal is 75 of each in as few rounds as possible. 75 Cal row 75 Snatches (95/65) 1 min each rd. Results: 5 rds finish time: 14:20 Sean: 7 rds finish time:18:42 B. Crazy Core 30sec intervals 3 rds 8 V-Ups 15 Tuck Crunches 30 sec Hollow Rock 30 sec Supermans 30 sec Pushup plank hold 30 sec Plank hold C. Up Down Up… Read more »