Archive for March 5, 2013

Wednesday 20130306 Open Workout

Posted: March 5, 2013 by totactfit01 in Uncategorized

Day 34 of the 100-Day Burpee Challenge!

 

WOD:

“1+1+1=5…k”

Come on!  It was funny!….right? 🙂

3 Sets:
-Sprint 1600m
-Rest 6min

Score=Add run times only

Post time to Comments/LogWOD

Yes, we know a 5K is 3.1 miles, but you get the point.  So, the goal is to try to either keepthe same pace for each mile, or improve each time.  Either way, push it!

Cash Out:

-Heel cord mash – 3 min per side

Video courtesy of Mobility WOD

-Pigeon Pose – 3 min per side


Video courtesy of CrossFit Charlottesville

 

 

Firebreather Piece (done after class):

Partner Work
Power clean: 225/135
1, 2, 3, 4… until failure
Rest 5min
Power Clean: 185/115
1, 2, 3, 4… until failure
Rest 5min
Power Clean: 135/95
1, 2, 3, 4… until failure

Partner or even triple up. Partner 1 does 1 rep. Partner 2 does 1 rep. Partner 1 does 2 reps. Partner 2 does 2 reps. This continues until failure. If one partner hits failure before the other, the other will continue up in reps.
If this workout is done alone or you are continuing because partner hit failure, rest between sets is as follows:
After performing 1 rep, count to two-one-thousand. After performing 2 reps, count to four-one-thousand. After performing 3 reps, count to six-one-thousand. etc…

Oh, and the CrossFit Worlwide Open starts tomorrow.  If you haven;t signed up yet, I got two words for ya…..

sign up