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Running, double unders, and burpees for 8/17/2015

By August 16, 20152 Comments

Last Tuesday, we did a WOD very similar to this today’s.  The idea here is to test a similar cardiovascular capacity.  Do you handle two shorter runs better than one long run?  Both WODs involve a very skillful movement:  Pistols last week, double unders this week.  Do shorter sets of burpees tax your body more than one larger set where you can fall into a rhythm and keep moving?  Changing the smallest element during a workout can completely change your body’s response.  In CrossFit, we train so that we can adapt equally to any change in stimulus.

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CrossFit WOD for 8/17/2015:

Strength Complex:
Every Minute on the Minute for 11 Minutes:
2 Front Squats
Note:  Start at about 55-60% of your last established 1 rep max.  Increase your weight 5-10 lbs each minute.  At minute 6, rest for the entire minute and reset the weight.  Climb again.
Note 2:  The front squat weight is pulled from the ground.

MetCon:
For Time:
Run 1 mile
200 Double Unders
80 Burpees

Post Weights and Time to Comments

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Run 1 mile
    100 Double Unders
    60 Burpees

    Brass:
    For Time:
    Run 1 mile
    300 Single Unders
    60 Burpees

    Bronze:
    For Time:
    Run 500m and 1 Road Spring
    200 Single Unders
    40 Burpees

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    Run 1 mile
    100 Double Unders
    60 Burpees

    Brass:
    For Time:
    Run 1 mile
    300 Single Unders
    60 Burpees

    Bronze:
    For Time:
    Run 500m and 1 Road Spring
    200 Single Unders
    40 Burpees