Workout of the Day
6 Rounds, Each for Time:
40 Double Unders
12 Toes to Bar
130m Run
Rest 1 min between rounds
Notes
The intent today is quick, high-intensity intervals with a bit of recovery so you can attack each round. After the first, you will be responsible for noting your rest time and when to start again.
Aim for rounds consistently < 2:15. Scale volume and/or movement complexity to achieve the stimulus.
Jog mindfully to the door, then run fast once you are outside. Safety first and pedestrians always have the right of way!
Breathe calmly during the jump rope, keep tight hollow/arch positions on the rig, and lean into your runs. As soon as you finish, strive to relax, slow yourself down, and gather your mindset for the next round.
DU: < 30 sec
A. 10-30 DU
B. 30 Sec Practice
C. 3 rounds x 30 sec Practice, 3 rounds x 60 Single Unders
TTB: 12 reps is appropriate if it can be done in 1-2 quick sets (under fatigue)
A. 6-10 kipping TTB
B. 6 Strict TTB or Strict Knees to Elbows
C. 8-12 kipping leg or knee raise
CrossFit Group Class Programming Template (WK7/8)
The Exercise Paradox
Here’s a clip from our “Nutrition for Health and Performance” lecture, where we discuss the exercise paradox, also known as the constrained energy model. First, we cover the three states of caloric balance an individual can experience, then explain how the body uses calories to stay alive, and finally discuss how increasing energy expenditure through exercise impacts caloric balance.