Hey gang, reminder that on Monday we will have 9:30am and 5pm classes only! Happy Thanksgiving!!
TRAINING MONDAY - TUESDAY
WARM UP: 2 rounds, rotating EMOM, smooth controlled reps
1. Assault bike
2. DB Snatch
3. Heavy rope single unders
4. Samson Lunge
WOD: BERGERON BEEP TEST
This workout is designed by Ben Bergeron of CrossFit New England. If you're familiar with the phrase "beep test" then you'll know that this workout will be no joke.
The way this workout works is that every minute on the minute, you will have to do 21 repetitions (7 thrusters, 7 pullups, 7 burpees). You rest any remaining time in each minute and you repeat each minute until you cannot get the 21 reps in.
Your last completed round is your score!
You can approach this one of two ways - the first is to do your work in the shortest time possible to maximize rest. The second is to go more slowly and methodically and use up more time in the minute.
I can tell you from experience that the second option is the better one, especially if you are pretty proficient at all of the movements.
Good luck, have fun, and be prepared to work in heats!
Here are percentiles from beyond the whiteboard, which has over 5000 scores logged for this workout!
Rx: EMOM for as long as possible: 7 thrusters 55/75, 7 pullups, 7 burpees
FG1: 35/45, jumping pullups
Superstar: 3 ring MU, 5 thrusters 75/115, 7 burpees