Crossfit Oshawa – CrossFit
The Fall Classic is Cancelled, however we will be getting together for a big training day from 1pm-3pm, otherwise, our regular schedule resumes today.
3 rounds of:
100 Double unders
10 Ring muscle ups
Although this looks like three separate workouts and very nasty, athletes should treat this from a pacing standpoint as one long beast. Ideally we are moving along well throughout this workout, but if we are pr’ing the 150 wallballs, as we’ve learned from last years open in 19.4, 3mins is not a lot of rest. We should look for a breakup strategy never letting more than 5seconds go by while resting and let that dictate how many reps we complete.
Part 2 We want to hang onto the rings as long as we can without burning out, if we are going to the point of failure we have drastically increased our time to recovery. Use the double unders as an active recovery from the muscle ups.
Part 3 is the mile, although we will be fairly fatigued, it’s the last order of business today and we want to execute like we might pr, cause you never know. 1st lap slowest, 2nd/3rd lap running hard and gradually building pace but not maximal, 4th lap should be treated like a 400m sprint and we are done!