Friday, April 26

June 26, 2019

 

Closing in on the end of Week 4 in "Grunt Work".
"Girls Gone Wild". A three-part CompTrain benchmark. Combining three CrossFit.com workouts - "Fran", "Diane", and "Amanda".
Click the below link for a video demonstration:
youtube.com/watch?v=d63hCJ_0pdk

Row conditioning to finish.

ACTIVATION
At very low intensity (walk through pace):
2 Rounds:
15 Calorie Row or Bike + 5 Spiderman and Reach, each side
12 Calorie Row or Bike + 5 Walkouts
9 Calorie Row or Bike + 1 Round of "Strict Cindy"

1 Set:
5 Wall Squats
10 Dowel Overhead Squats
15 Banded Good Mornings
20 AbMat Sit-Ups

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Girls Gone Wild (3 Rounds for time)

On the 0:00... Girls Gone Wild Part #1 - "Fran"
21-15-9:
Thrusters (95/65)
Pull-Ups

On the 4:00... Girls Gone Wild Part #2 - "Diane"
21-15-9:
Deadlifts (225/155)
Kipping Handstand Pushups

On the 8:00... Girls Gone Wild Part #3 - "Amanda"
9-7-5:
Ring Muscle-Ups
Squat Snatches (135/95)

Three part workout, starting on the 0:00, 4:00, and 8:00.
Any time remaining after completing the task (first being "Fran"), is rest.

What is less important than doing these workouts as "Rx", is completing these with rest between. If we believe there is a strong chance that we will reach the 4:00 cap in either "Fran" or "Diane", let's slightly modify the couplets so that we are afforded around :30-1:00 of rest. This makes the stimulus of the workout more potent, as opposed to a 15:00 straight workout. We are looking for the sprint stimulus today.

Enter all three completion times to the trackers, where the system will add together the sum total.

If we reach a time cap, add a single second for every repetition not completed.

**EXTRA**

Metcon (AMRAP - Rounds)

Row Conditioning
3 Rounds, Not for Time:
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 3
250m Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace
Rest 3:00 between.

Intended to a conditioning based recovery from our benchmark prior to. 3 x 1000m distances. As an example, if our best 2K row time is 8:00, we would have a 2K pace of 2:00/500m. Our paces for the workout would be as follows:

250m Row @ 2:10
250m Row @ 2:03
250m Row @ 2:10
250m Row @ 2:00

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