Big Thompson CrossFit WOD 15.10.29

CrossFit

Strength/Skill
Bent Over Rows 4×4 @ 80% (medium – medium heavy)
W.O.D.
EMOM 14 minutes (Odd/Even)
20 Double Unders (single unders 40)
10 Burpees

Athletes after a tough first half of the week this is your Recovery. Just get moving today and work the whole body. If you don’t need recovery get after it, sprint! Beginners will scale burpee reps accordingly.

Boot Camp

W.O.D.
(7:30 am, Tues./Thurs.)

Rowing Interval Training

GOAL OF THE WORKOUT: To introduce distance intervals and to practice varying intensity without varying stroke rate.

Description of workout: Distance intervals with varying intensity

Interval #     Work Distance     Intensity Guide     Target spm     Rest Time

1                      500 m                     *                                24-26               2:00

2                     500 m                     **                               24-26               2:00

3                     500 m                     ***                             24-26               2:00

4                     500 m                     **                               24-26               2:00

5                     500 m                     ****                           24-26               2:00

 

 

*Light, ** Medium, *** Medium Hard, **** Hard

WORKOUT SET UP:

• Machine set up: Set damper at 3.

• Monitor set up: Set work distance of 500 meters. Set rest time of 2:00. Set the DISPLAY for pace (/500m) in the center window and average 
pace in the bottom left window.

• Notes during workout: During the rest interval, your average pace for that interval will be displayed. Use that average pace to determine your target pace for the next interval.

Mercedes Lateral Jumps & Drew Deadlift