Fri, 02/15/2019

February 14, 2019

"Waterproof"

For Time: 
21 - 15 - 9
Row Calories (Women: 15-10-5) 
Front Squats (95/65)

 

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

 

12 - 9 - 6
Burpees over Bar
Thrusters (95/65)

 

Notes: 

### GENERAL 
* Three separate couplets, with decreasing rep scheme and increasing difficulty on the squatting movement 
* Go right from one couplet to the next with no rest between 

### ROW
* Women will row 15-10-5 calories 

### SQUATTING MOVEMENTS 
* Choose one weight based on the thruster 
* Should be something you can complete 25+ unbroken when fresh 

### TOES TO BAR 
* Choose a variation you could get the 15 unbroken when fresh 
* Better to adjust the variation and not the rep scheme to keep the numbers simple 

### BURPEES OVER THE BAR 
* Burpees are lateral over the bar 

### LOGISTICS 
* Stagger by 5-6 minutes if short on rowers 

### THE WHY 
Last Wednesday we had some 5 minute intervals with decreasing weight power cleans. As athletes fatigued, the drop in weight allowed them to hold a relatively similar score to the previous round and maintain intensity. The structure of this workout allows for something similar. While the weight stays the exact same, the rep scheme and complexity of the squatting movement will decrease. This better allows athlete to preserve their speed and break-up strategy as they get tired. 

 

 

 

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