Monday, March 26th 2018

WOD Prep

Build up to thruster weight and prep pull-ups

WOD – “18.5 = 12.5 = 11.6

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc…

Men use 100 lbs | Women use 65 lbs

WOD Brief

Today we hit the last workout of the open together. This has been referred to as double Fran. It should and will feel that way at intensity. Scale this workout to match your training to maximize the long term results. This is a retest day for those who did this Friday or Saturday.

We will spend a solid time warming up the body, shoulders, and positions to have the greatest success today. Be sure to eat properly and hydrate. Dig deep and remember, you, the CrossFit community voted for this mama jama

In 7 minutes we will increment repetitions by 3. I suggest you break early. Coach Joey recommends sets of 3 on the pull ups the entire time. This is done with short snappy rests. The Thrusters will require mental fortitude, so dig deep and especially in later rounds. Every time you drop the bar it is roughly 5 seconds added to your time (accounting for the bouncing and re-grip), so if you drop it make it planned useful break.

DO NOT walk around or away from your bar – pull-up or barbell. Stay close and take deep breaths, then go again.

Think on the thrusters of keeping that bar as close to your body as possible. A good cue is to LOOK at the ceiling as the barbell passes your chin, and then lock it out in a clean line, and then go through the rep again. The goal here is to keep it close. Break reps up starting on the round of 9 for Thrusters 5/4 and then 12 6/6 or even 5/4/3, etc…

Your body will be on fire today, so refuel and be sure to take 10 minutes to slowly cycle, row, or walk easy afterwards.

Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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