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Today's WOD


Saturday 09142019

September 14, 2019 in Uncategorized

CrossFit Indian Trail – CrossFit

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Warm-up

Warm-up (No Measure)

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Thumb War (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Assault Bike Calories

1 Minute Rest
STIMULUS

In “Thumb War” you’ll work for 3 minutes straight before resting for 1 minute

In order to get the most out of this workout, we want to choose weights that enable you to move for the majority of the 3-minute work window

Whenever there is rest built in, we want to minimize the amount of rest happening during the work time

The score across the 5 rounds is total accumulated reps

Enter your 5 scores for each round and Wodify will add them up for you

Wallball Tagets: 10ft. / 9ft.

The hang power snatch starts from above the knee on every rep

Choose a relatively light weight here that you could cycle for 25+ reps unbroken when fresh

STRATEGY

GENERAL

There are a couple ways to approach a workout like this

Both options are designed to give athletes targets, whether that be time or reps, to keep them consistent across the 5 rounds

The first option is to set the time you are working for each minute

In this strategy, there are two common options

The first is to work for 40-45 seconds straight and rest/transition for 15-20 seconds

The second is to complete two rounds of 20 seconds of work and 10 seconds of rest

Understanding that we’re working for 5 rounds – the 20/10 option may be more sustainable

The tabata or double tabata style approach can help keep you on track each round

The second option is to set a goal number for each movement

For example, you could try to hold 15 reps across each movement for each round

For this option, it’s important to set targets in the first round that you’re able to sustain in rounds 2-5

BIKE

For the bike, the work/rest does not apply like it does with the wallballs and hang power snatches

Since this movement comes right before rest and because it isn’t broken up – you’ll simply work for the whole minute

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