The Felix Wod
Throwback pic of the original CrossFit Zone... with Felix far right!
Training Wednesday - Thursday brings the opportunity to take on workout that is at least 10 years old... if not older! I designed this workout as a fun partner challenge that isn't super long but can be pretty intense. Other spin off workouts have come from it as well, such as the infamous "double felix" to really challenge your endurance.
The Felix workout is named after a new member of Vic City, who was a member of CrossFit Zone when I co-owned it back in 2009-2012. He really doesn't like rowing so I thought it would be "fun" to name a rowing workout after him.
Anyhow, this is a great aerobic challenge with a partner. The goal I always had was to try to hold my 2k row pace for the 1000 and 750 then my 1k row pace for the 500, and blast the last 250. You guys may or may not know those paces, so just work hard on each one!
You may also figure out with your partner that there is a difference in rest between going first or second... so be wary of that!
Either way, work hard and have fun :)
TRAINING WEDNESDAY THURSDAY
WARM UP: Rowling! 3 x 155m (just because)
SKILL: KB STRENGTH CIRCUIT
Every 1 min for 15 mins, alternating between:
10 Russian Kettlebell Swings, 70/44 lbs
10 Kettlebell Goblet Reverse Lunges
10 Single Arm Kettlebell Floor Press
This is a partner workout, in which you alternate intervals of rowing. The distances drop as you go, so pick it up as you roll through!
Rx: 1000-750-500-250m rows
Fg: Scale rows back to 800-600-400-200