Workout of the Day
STRENGTH
Bench Press
3 Sets x 6-8 Reps
Notes
Keeping 1-2 reps in reserve, work up to a heavy 6-8 rep set. See if you can go heavier than the pause variation we did on this 2.23.22
ASSISTANCE
Lying DB Triceps Extensions
3×12-15
DB Lateral Raises
3×12-15
Notes
Alternate between both exercises for three total sets of progressive intensity.
METCON
For Time:
60 Calorie Row
45 Wall Ball Shots
30 Box Jump Overs
Notes
Smooth is fast.
J.R. Grinding through 22.2. J.R. just started CrossFit at CFSBK in 2022 and took on the challenge of the Open and is crushing it!
SUBMIT YOUR 22.2 SCORES!
91 CFSBKers have signed up for the Open but not all of you have submitted your 22.2 scores yet! All scores need to be submitted on Games.CrossFit.com before 8pm tonight in order to count. If you haven’t performed the workout yet grab yourself a judge and get to Open Gym before the deadline tonight!!
Could somebody who does this workout in the morning post how many meters their 60 calories turned out to be?
Unfortunately there isn’t a basic conversion from meters to cals on the erg as it will change based on your pace. In this workout we’re looking for about 4:00 on the erg +/- :30 (but it certainly can be done faster)
This article explains things a bit and coincidentally uses 60 cals as the metric
https://darkhorserowing.com/how-to-translate-calories-to-meters/
This was a fun one. I suggest we make it a benchmark workout and name it “the Connor,” after the guy who completed it in FOUR THIRTY SIX last night.