Workout of the Day
Every 3 min x 8 rounds
10 Kipping Toes To Bar
8 Burpees over the Erg
Row for Calories until 1:30 mark of each round
Notes
Rowing goal = negative “splits.” Start at a power output that feels like 70% and increase 2-3% each time. If you are someone who typically comes out too hot in metcons and tends to fall off your pace, use today to practice getting mentally comfortable with starting out slower/smoother. Be the tortoise, not the hare. You should feel very in control by the 4th round. Then make it hurt in the last few!
Intent is that you are on the erg no later than 1:00 in on each round. Scale back TTB volume, ROM, and/or burpee volume to achieve that on all 8 rounds, not just the first 2 or 3.
TTB Scale
A. 6-10 kip
B. 4-5 strict
C. 6-10 kip, partial ROM
D. 10 tuck ups
Burpee Scale
A. 4-8
B. 4-8 no push up
C. 4-8 step over, with or without push up
CrossFit Group Class Programming Template (WK4/8)
Harry! Consistently one of the nicest and hardest working people in the room
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