Workout of the Day
For time:
2 k Row
Notes
You’ve put in the hard work the past 7 weeks and now it’s time to re-test your 2k! Make sure to record your total time, your 500 m/splits, and any other qualitative notes you had about the experience (i.e things you would have done differently, what went well, etc) so you can use that information for future workouts. Compare to Week 1 (Tuesday July 9th or Friday July 12th).
What is a good 2000 m Row Time?
Rowing a 2000 m Race A longer discussion on this by former CFSBK coach and US Olympic rower Nick Peterson
CASH OUT
1 Round for Quality:
1 minute ea side Couch Stretch
30 Alternating (15 ea) Russian Twists
1 minute Bar Hang
30 Alternating (15 ea) Russian Twists
1 minute Pike/Straddle Stretch
30 Alternating (15 ea) Russian Twists
CrossFit Group Class Programming Template (WK8/8)
Connar, Aditya, Josh and Mel looking like a CrossFit renaissance painting on Douglass and 4th.
Wet Hot American Throwdown Event 2: “StrongSprint”
Event 2: Relay for time, StrongSprint
Each teammate performs the following for time:
80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run
80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run
Time Cap: 10 min
RX Farmers: 70/53#
RX Sandbag: 100/75#
Scale Farmers: 53/35#
Scale Sandbag: 75/50#
Flow:
Athletes will perform the following in relay fashion for time. At 3,2,1 go athlete A will begin on the farmer carries and shuttles. Once complete, they must tag athlete B to perform the farmer carries and shuttles. Once complete, Athlete B will tag Athlete A in order to move on to sandbag carries. Athletes will move down the list in alternating fashion until they see each movement twice. Athletes must stand BEHIND the line until tagged in.