Double WOD challenge
Chris finishing a thruster and not being phased by it! Photo: Oscar Bravo
Friday-Saturday's training brings two distinct challenges - one for max weight (barbell complex) and one for time (wallballs and medball burpees). Most of you will prefer one or the other, but the great part about CrossFit is taking them both on!
For the barbell complex, you have 3 movements to complete within 1 minute: 2 squat clean thrusters, 4 power clean and jerks, and 8 deadlifts. You use the same weight for all 3 movements and build up as heavy as your technique allows over 5 sets.
There is a 2 minute rest between sets, so don't be afraid to push on this a bit. Also, the minute guideline is very generous, so especially at those heavier weights, take a few seconds between lifts to make sure you get them!
The second challenge is all about sustained faster reps. 16 wallballs isn't TOO big of a challenge for those of you who are strong at them, but the 8 medball burpees will interfere quite a bit in terms of breathing and shoulder/leg fatigue.
Take a breath or five between the movements to keep them moving along and to help avoid the later round crash and breakdown!
Have fun team, and as always, log your scores on beyondthewhiteboard.com so you have a record and so your fellow members can see where the targets are set!
TRAINING FRIDAY SATURDAY
WARM UP: 3 rounds
20 jumping jacks or single skips
5 pushup into down dog
10 reverse lunge
CHALLENGE 1: BARBELL COMPLEX FOR MAX LOAD
5 SETS, each set is - 2 squat clean thrusters + 4 power clean and jerks + 8 deadlifts
You may let go of the bar between reps, just need to get the complex done in 1 minute. 2 minute rest between sets!
CHALLENGE 2: BURPEE BURNER
5 rounds for time of:
16 Wall Balls
8 Medicine Ball Burpees
For medball burpees - hang onto ball the whole time, including for the "jump" - but do not have to bring the ball overhead when jumping.
Rx: full pushup with hands on the ball
FG3: no pushup burpee with hands on the ball
FG2: no pushup burpee (hands on ground or mat), scale ball weight
FG1: scale movements and reps as needed
CP1: heavy wallballs (20/30)