Thurs, 11/15/2018

"Pilocarpine" 5 Rounds: 25/18 Calorie Row 12 Dumbbell Snatches (70/50) 3 Rope Climbs


Half Rope Climb

6 Burpees Pull-Ups

Seated/Laying to standing ropes


20/12 Cal Row

Hang DB Snatch

9 Ring Rows


In this triplet workout, athletes will choose a weight on the dumbbell that they could complete 12+ alternating repetitions unbroken when fresh. Within the workout, athletes should have the ability to switch hands in the air, but changing on the floor and completing good looking single repetitions will likely be the best option. With 15 total rope climbs today, athletes can adjust the number or movement as necessary. If short on rowers, stagger by 2 minutes. ***THE WHY:* ** CrossFit can be defined as “Constantly varied, functional movement, performed at relatively high intensity.” Relatively is the key word there. Intensity is relative based on the individual, the workout, and the day. With fitness being a life long journey, all out intensity and sprawling out on the floor will not be sustainable everyday for the rest of time. That is appropriate some days, but just getting uncomfortable and working hard on other days is still very effective. We recommend that athletes show up 4-6 days per week combined with eating real food, not too much, mostly plants. While Thursday is considered somewhat of a universal rest day, everyone has a different schedule and there are always athletes who still show up for class each day of the week. This is why Thursday’s programmed workouts are not typically “recovery workouts”.

#WOD #pilocarpine #calrow #row #dumbbellsnatches #dbsnatches #ropeclimbs