Workout of the Day
For Time
550m Run
40 DB Hu-Man Makers
550m Run
Notes
Intent < 22 min.
Y’all can thank early-morning member Meghan C. for inspiring this workout, as she loves both running and this dumbbell complex!
Simple on paper, but if we get the loading correctly here, it will be a slog. Don’t get lost in the sauce. Create a mental gameplan or strategy that will help you sustain your effort when things get tough.
Use a whiteboard with hash marks to keep track of your reps and have a visual representation of accomplishing work.
DB: 50/35/20# ea hand. Challenging weight; not so heavy that you sacrifice mechanics or range of motion.
Run: One lap around the block. If you’re building your tolerance to running and/or frequently avoid it, consider scaling to a run/walk…
550m: Run on Degraw/Douglass, Walk on 3rd Ave/4thAve
400m: Alternate between running/walking ~every 30 sec
CrossFit Group Class Programming Template (WK5/8)
Tess is incredible!
Hu-Man Makers
Today’s workout includes 40 reps of the following complex. Check out the video below for a demo and… good luck!
*1 Rep =
1 Push Up
1 Each Side Renegade Row
1 Squat Clean Thruster