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Friday…4/22/16

Did you know that this weekend is the next stage in the 2016 CrossFit Games? And you know what…we’ve got TWO athletes who are moving onto the next stage of competition –
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Over the course of the next 4 days, both Yolanda and Jay will be giving their all in the following FOUR workouts:
Event 1 –
21-15-9 reps for time of:
Row for calories
Thrusters
Men use 95 lb.
Women use 65 lb.
 
Event 2 –
1RM Deadlift
 
Event 3 –
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans
Men use 155 lb.
Women use 105 lb.
 
Event 4 –
For time:
55 burpees
34 overhead squats
21 muscle-ups
Men use 95 lb.
Women use 65 lb.
Time Cap: 20 minutes
 
And yes, you read that correctly – they have to complete all of those workouts by Monday evening!
Once I know more about when they will be doing the workouts, I will make posts on all our social media places to let you guys know should you want to come up and cheer them on!
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A. Warm-Up and Mobility –
Coaches Choice
 
B. WOD:
On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders
 

***** THE WHY *****

This is a classic alternating push-pull workout where you are completing exhausting one way of moving your body or an external object (pushing, for instance) and then changing it up completely and going until exhaustion in the opposite manner (pulling, for instance). These workouts are interesting in that the you never have two movements in a row that compound the effects of each other, meaning you can go MUCH harder/faster than you think in any given minute, because that muscle group will get a break the following minute. However, you could possibly pay the price two minutes down the road. So why would we do something like that? Simple – its a great way to develop strength endurance in a very short window of time. Strength endurance has carryover to aerobic capacity in the long run…and we learned what good aerobic capacity does for you, right??

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