Mon, 08/20/2018

August 18, 2018

 

 

 

 

Back Squat
3 Sets of 5

“Thin Air”
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Row

L2
3 Rounds

L1
3 Roundss
30 Air Squats
20 Sit Ups
10/7 Cal Row

 

 

Notes:

The air squats will likely be the easier portion of today’s workout, with the sit-ups and bike providing more of a challenge. That being said, we can work with the cards we’re dealt. Knowing the last two movement will be a challenge, there is a payoff in pushing through them. We can ramp up the intensity and bring down the time under tension by throwing the arms on the sit-ups. The bike rewards a higher power output, so athletes can aim to hold a slightly higher wattage or RPMs than they are accustomed to. The air squats will be our pacer today. Looking for a consistent, steady pace for all 40 reps with a focus on breathing following the transition from the bike.

 

 

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

 

1. 3-Position Squat Snatch
5 Sets @ 65%

 

2. Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets: 
Performed @ 75%

 

3. Pausing Snatch Pulls
5 Sets of 2 at 90%
Pause 2 Seconds at Knee Level

 

4. Back Squat
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
All Sets completed On the 2:00

 

 

 

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