Ok guys, this is a classic CrossFit combo that I am actually very excited about. If you have been doing rowing repeats and working the HSPU standard from last year, this should be a great wod for you. The goal is to get to HSPU; for those looking to break the top 20 or go team at Regionals, you must be looking to finish a full round and get back to DL’s. This wod is going to be all about back management early on, so break your DL’s up early. I recommend 5-7’s for most and 11’s for advanced athletes. Going from DL to WB can be a nasty combo for most, so you want to be conservative here. From there once again break your WB’s into manageable sets, advanced athletes 2-3 sets. Maybe 25, 15, 15. Everyone else 7-10’s. This also depends on your rowing efficiency. If you are good on a rower, then maybe you want to break up the wall balls more than usual and crush your row. If you are better at wall balls, then crush those and cruise the row. The goal for advanced athletes is to come off the rower at the 8 min. mark with 5 min. to do HSPU. From here it will be all about your HSPU efficiency. Depending on time you will need to manage your sets and reps. Only you can decide this. Do not go to burn out, and make sure to make every rep count!
Here is a good warm up:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Wall Ball (20/14)
20 Sec. Handstand Hold
Then:
Hip & Shoulder Mobility
Then:
EMOM 6
ODD: 15 Cal. Row
EVEN: 3 DL (225/155)
A few more points:
1) Mix your DL grip up. Start with an Over Hand Grip, then go to a mixed when you get tired. This will give you a little extra power when you start to fatigue.
2) Towards the end of your DL, do not be afraid to do quick singles. These can be very efficient if done properly.
3) Make sure you know the point of contact on the wall for your WB and hit it every time. Seriously, this can make or break you. You do not want wasted reps.
4) A 55 Cal. row is equivalent to a 1k for most. You want to row at your 1K pace. Whatever that is.
5) Know your strengths. If you are not good at HSPU, but are strong at these other classic movements, then game accordingly. The goal should be to get to HSPU, then chip away from there.
Good luck!!!!!!!!!!!
Fitness – Strength – Community
LIFTING CLUB – 9AM
*Coach Mike and Butch will be in.
TEAM WOD – 8AM & 10AM
WARM UP:
10 Inch Worms
Then:
3 Rounds
10 Pass Troughs
10 High Shrugs
10 High Pulls
10 Front Squats
10 Push Press
LIFT:
Warm up workout movements
WOD: (Teams of 4)
For Time
Team 1K Row
200 Pull Ups
200 Front Squats (95/65) (75/55) (65/45) (45/35)
400 Double Unders
200 Push Press
200 Air Squats
Team 1K Row
200 Hand Release Push Ups
200 Hang Cleans
400 Double Unders
200 Burpees
