Workout of the Day
ASSISTANCE
16 minutes for Quality:
1:30 Row (decrease split every 30 seconds, ex: 30 seconds at 2:30 pace, 30 seconds at 2:15 pace, 30 seconds at 2:00 pace)
8-12 Dual DB Bench Press @ 30X0 Tempo
6-8 ea Staggered Stance KB Good Morning
Notes
Shoot for 3-4 rounds of the assistance work as your extended warm up for the 2k Row test. For the row, start at a slow pace (>2:00-3:00) and decrease your split every 30 seconds by 10-15 seconds. Each round on the row you can start at a slightly faster pace, by your last round you should be near or at your race pace for your 2 k test.
Flow through this without much rest between movements, as they are non-interfering. Work up to something moderately heavy on the dumbbell bench press across your rounds.
METCON
For time:
2k Row
Notes
Make sure to record your time and any qualitative information for this benchmark test so you can use that for future training!
What is a good 2000 m Row Time?
CrossFit Group Class Programming Template (WK1/8)
Eileen has been training for this trip all year and uses Fit55+ classes as one way to prepare for her hikes!
We left the North Rim on the morning of July 1. After 4 days hiking, 3 nights camping, we arrived at the South Rim (Bright Angel Trailhead) on the morning of July 4. All of the training, on the trail and in the gym, really paid off. We did this fantastic voyage with our friend Robert and his 2 sons (ages 22 and 16). Photo below. -Eileen