A Great Mental Approach to CrossFit..Thursday

***CFHR WILL BE CLOSING FOR THE NIGHT.  WE APOLOGIZE TO OUR ATHLETES AND YOU WILL BE GIVEN AN OPPORTUNITY TO MAKE UP TONIGHTS WOD TOMORROW.  YOUR SAFETY IS VERY IMPORTANT TO US***

Group Warmup

2 rounds  NOT FOR TIME
15 hip extensions (slow controlled movement concentrating on contraction of lower back/lumbar area)
15 pushups (3 second descent when chest hits ground explode to fully extended position)
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WOD

6 sets of:
15 sec at 100%
Row lightly for 30 sec

Rest 5 minutes

4 sets of
25 sec at 100%
Row lightly for 45 sec

Rest 5 min

3 sets of
35 sec at 100%
Row lightly for 1 minute

***Pair up on rowers. 1 athlete completes an entire set of intervals, then the other athlete goes while the first rower does their rest period:

How to Score this WOD: Units = Watts. Display = the screen that shows AVERAGE wattage. Reset display between rowers.

Record the displayed AVERAGE Watts at the end of your work sets each time you’re on the rower.

Example: I row my 5 sets of 15s on, 30s off. At the end, as I get off the rower, the Avg Watts shows 276. I would record 276. The second time i’m on the rower, I’d row my 3 sets of 25s on, 45s off. At the end, i see my average watts is 261.

Post your average Wattage for all 3 Row sessions like this: 276/261/248

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Great Model to Follow



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