Last Tuesday, we did a WOD very similar to this today’s. Â The idea here is to test a similar cardiovascular capacity. Â Do you handle two shorter runs better than one long run? Â Both WODs involve a very skillful movement: Â Pistols last week, double unders this week. Â Do shorter sets of burpees tax your body more than one larger set where you can fall into a rhythm and keep moving? Â Changing the smallest element during a workout can completely change your body’s response. Â 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: Â Start at about 55-60% of your last established 1 rep max. Â Increase your weight 5-10 lbs each minute. Â At minute 6, rest for the entire minute and reset the weight. Â Climb again.
Note 2: Â 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
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
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