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Workout of the Day

Fitness
A. Front squat
3×8; Building; Rest 2 min
Training notes:
-All sets should be tough but not maximal
-Be disciplined on rest. 2 minutes may not be “enough” after a tough set of 8, and that’s ok.
-Build in weight as able, but these should not be huge jumps. Your first set should be challenging enough that you’re not able to add too much weight between sets.

B. EMOM 10:
1st: 10 KB Z press @ 20×1 tempo
2nd: 10 supinated ring rows @ 20×1 tempo
Training notes:
-Be honest on tempos – reduce weight as necessary to get tempo right
-Should be a nice “burn”
Supinated ring rows – adjust foot position as necessary to make this appropriately challenging

C. For time:
20 DB snatches, alternating
30 lateral DB burpees
20 DB snatches, alternating
*7 minute cap.
Training notes:
-Jump over both DBs laterally.
-DB should be heavy-ish but manageable. If you can’t do 20 with minimal rest, scale down.
-This should be very fast and very uncomfortable . Attempt to push the pace on cycle time.

Performance
A. Front squat
8,6,4; Building; Rest 2 min
Training notes:
-All sets should be tough but not maximal
-Be disciplined on rest. 2 minutes may not be “enough” after a tough set of 8, and that’s ok.

B. EMOM 10:
1st: 10 KB Z press @ 20×1 tempo
2nd: 10 supinated ring rows @ 20×1 tempo
Training notes:
-Be honest on tempos – reduce weight as necessary to get tempo right
-Should be a nice “burn”
Supinated ring rows – adjust foot position as necessary to make this appropriately challenging

C. For time:
20 DB snatches, alternating (70/50)
30 lateral DB burpees
20 DB snatches, alternating (70/50)
*7 minute cap.
Training notes:
-Jump over both DBs laterally.
-DB should be heavy-ish but manageable. If you can’t do 20 with minimal rest, scale down.
-This should be very fast and very uncomfortable . Attempt to push the pace on cycle time.

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@toddknife – “For those who are talented in CrossFit, workouts often feel like mixed aerobic and muscle endurance pieces (rather than devastating, "metallic taste in your mouth" conditioning). – In training, we can create that same feeling and stimulus through paced cyclical pieces (row/bike/run/ski erg) and sustainable sets of gymnastics. – The cyclical pacing and the size of the gymnastics sets can be individualized. Cyclical pace should be well below threshold to ensure consistent movement and fast transitions. – Gymnastics sets should be unbroken and quick, and the total volume of repetitions should make sense for the individual relative to what they will need to do in a competitive environment. The last set can be challenging, but all sets should remain unbroken without failed reps. – 5 rounds: 2 min Rowing @ 850-900 cal/hr 10-15 unbroken Toes to Bar 2 min Rowing @ 850-900 cal/hr 20 Push-ups – Last set shown on video.

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