12 Hip Extensions
- 7 Empty Bar Sumo-Deadlift High Pulls
15 Double-Unders (you must work on double unders. Consider each attempt 1 Rep)
6 rounds for total time (as shown on the clock..don’t subtract rest)
- 25 Double Unders (sub = 75 singles)
- 12 SDHP (95/65)
- Row 100M
- Rest 90 seconds
To scale appropriately, pick a load that allows you to do all 12 unbroken; it should be challenging, but doable. The goal is to push VERY hard each round. Double Unders and SDHP are relatively technical movements that require efficiency to sustain high output. This is called threshold training, and is similar to the rowing progressions we did over the past couple of months. I want you to feel how hard you can push before your body (NOT YOUR MIND) forces you to back off a bit. If you think about an 800M run, you are not sprinting at your absolute fastest pace. Likewise, you are not running at your 5K pace. If you start too fast, you end up slowing your pace and falling out of the glycolitic and lactate pathways where CrossFit finds so much its benefits. If you run too slow, you do the same thing…you’re not in the “pain” pathway that leads to so many training benefits. This concept falls beautifully into the principles of scaling a WOD or looking for substitutes if you cannot do a movement. For example, double unders in today’s WOD. If you cannot do double-unders, you will not “learn them” today, under the pressure of the clock. To “learn” double unders (for the average person) you need skill practice outside of a WOD. If the pace of your WOD keeps falling off because you aren’t hammering out Double-Unders, then you’re missing the Energy Pathway training intended in the WOD, and you’re not getting much better at Double Unders. Practice Double Unders during the warmup. The same goes for the load of your SDHP today. There are benefits to developing mental fortitude and trudgin through a half-hour WOD. But much of the intended physical benefits are lost. When every WOD becomes a 25-35 minute steady/slow trudge, then you’re missing out on HUGE potential physical benefits. Learn to scale yourself so you are challenged, but don’t turn today’s 12 SDHP reps into 12 separate 1-rep max efforts.
I estimate our top athletes will finish today’s WOD around a total time of 15 minutes including rest at RX’d parameters. That’s 7.5 minutes of work (1 min 15 sec per round average). I’d expect our average athletes to be finishing up just shy of 20 minutes (right around 2 minutes per round plus rest) AFTER they have scaled appropriately. The rest time is there to give you 6 rounds in which you can learn to feel out how hard you can push but not fall-off dramatically.
If Fit-to-Be-Bare prizes aren’t a good enough path to a New Year’s resolution, then how about the incentive of saving some money? The thing that really sucks (and the spark for much of my frustration with Healthcare programs) is that even if you do your part, someone else who isn’t doing their part still costs you money. SO….pass on this quick read to someone else!