Row a record 2K.
When able,
Hang Clean 50% of bodyweight (.5BW), 21 reps
Rest only as needed
Row a 1K at 2K pace from first pass
When able,
Hang Clean .5BW, 21 reps
Rested only as needed
Row 500 meters at 2K pace from first pass
When able,
Hang Clean .5BW, 21 reps
Warm-up, of course, before beginning.
Each pass is easier than the one before except for fatigue.
Keep your faith and keep moving. Submit time for entire workout.
If you are up to the challenge, Hang Clean at 75% Body Weight
Today we are swimming. This is a breathing exercise designed to improve
anaerobic performance. We’re taking a bit of a break. Get ready for Monday!!
Swim the entire length of an Olympic Pool underwater.
When able, return surfacing once at about the middle of the pool.
Again, as soon as able cross. This time surfacing only twice, once at
about 1/3 across and again at 2/3 across.
Repeat this pattern 4 times for a total of 5 times or fifteen lengths.
Record your total time to complete the exercise.
Done right, this has much of the feel of drowning. Good luck!
Rankings based on total time to completion. Rest after each pass only as long
as needed to complete the next pass. If you should have to surface more than
the pass requires, rest andrepeat the effort.
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Rest as needed.
45 pound Push press, 30 seconds, max reps.
Rest 2 minutes.
45 pound Push press 60 seconds, match 30 second effort's rep count.
Rest 2 minutes.
45 pound Push press 90 seconds, again match 30 second effor'ts rep count.
Rest 2 minutes.
45 pound Push press120 seconds, again match 30 second effort's reps count.
Rest as needed.
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Submit time for completion of entire workout. Ranking requires completion of jumps
on time and at height. CrossFit rope is 13ft.
Though the "Workout of the Day" is designed to meet the needs of elite athletes
readying for the highest levels of competition, they can be toned down to provide
an acceptable challenge for even the novice exerciser. Choose lighter loads,
reduce reps, slow the pace, and substitute one pulling, pushing, or leg exercise
for tamer versions of the same function. If you need help or ideas for moderating
these workouts let us know by email at [email protected]
The "Workout of the Day" is engineered to elicit an adaptive response consistent
with the CrossFit philosopy (see CrossFit Foundations).
Following the workout daily provides a substantial volume of exercise at HIGH
intensity while minimizing the likliehood of burnout and overtraining or orthopedic
over-stress. Considerable thought and energy has been given to the precise order
and nature of the workouts. Alterations of this pattern potentially risks burnout,
injury, or gaps in your fitness.