CrossFit 2022.12.07 50个负重引体+100个负重俯卧撑...
COMPETE – 22.12.07
WARM-UP
2 sets:
1:00 row
10 scorpion stretches (slow)
10 table tops (slow)
2 sets:
1:00 row
10 good mornings + hops
10 leg swings/leg
NOTES
Increase your pace on the rower with each passing set. This is your opportunity to figure out the pace you want to start with.
221207
Every 3:00 for 6 sets:
400/500-m row
NOTES
All sets in less than 2:15.
Simple monostrucutral workout to allow for some intensity, but to also ramp down before FGB on Friday.
Stimulus & Goals
Find a pace that is challenging to hold, but allows you to not deviate by more than :05 in either direction. Avoid coming out too hot and then finishing the second set slower than the first set. Finishes should be close.
Advanced athletes try to hold 1:40-1:45 for all 6 sets. If you can go faster, that’s great!
Strategy
Find a pace that is challenging to hold, but allows you to not deviate by more than :05 in either direction. Avoid coming out too hot and then finishing the second set slower than the first set. Finishes should be close.
Advanced athletes try to hold 1:40-1:45 for all 6 sets. If you can go faster, that’s great!
SEVERIN
For time:
50 strict pull-ups
100 hand-release push-ups
5,000-m run
– Wear a vest if available (14/20 lb).
NOTES
Stimulus & Goals
35:00-45:00.
7:00 or less on pull-ups.
8:00 or less on push-ups.
Finish the run in 30:00 or less.
Strategy
If you are not consistently using a vest in your workouts, do not use it for this workout.
Don’t push to failure on the strict pull-ups. Try to maintain consistent sets of 3-5 reps with minimal rest between.
Go for broke on the push-up. This is where you can make up some ground. Rest on your knees, not on the floor. It will be hard to breathe/recover with your chest compressed on the ground.
Just start moving on the run and try to increase your pace with each passing minute. Your goal should be negative splits.
STRETCHING
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
