STRONG TOGETHER ROXBURY CROSSFIT FACILITY

FRIDAY 8.3.18

WOD

4 Rounds:
400 Meter Run
20 Pull-ups 
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

The upper body movements likely present the biggest challenge in today’s workout, while we can anticipate the running, sit-ups, and squats moving forward more fluidly.

On the pull-ups and the push-ups, smaller is better. While the numbers are not too big in any individual round, the total volume can add up to be quite difficult. Sets of 3-5 are recommended for those who are slightly concerned about the overall number of reps in the workout. Small, consistent sets help delay the muscular fatigue that is inevitable. These will feel different for everyone. A good rule of thumb is to break well before hitting a wall.

It is unlikely that athletes will have to stop on the runs, sit-ups and squats. Following the upper body movements, athletes can find a moderately aggressive pace on the sit-ups and squats that they can maintain for all 40 and 50 reps respectively. There is typically rest in “Barbara”, but not in “Barbed Wire”. Knowing we just moved with a purpose on the previous two movements and knowing the following two movements will present a good challenge, the run can be taken as a slight recovery. Looking to move forward at a consistent pace here that allows athletes to thrive on the pull-ups and push-ups.

 




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