Here's a shot of coach Ross after falling off the rower post 2000m Time Trial. As a coach I don't start "encouraging" athletes when they start the row because that's just a great way to get them to redline and burn out too soon. I wait till the last 500m then allow the "encouraging" to begin. That last 300-500m is where you know if people want it or not. I was "encouraging" very loudly that she sprint till the end and so she did. After falling off the rower at the finish and taking a couple minutes to catch her breath her question was "Did I sprint the last 300, I don't remember." That's when you know they were working hard!
CrossFit:
A.
In 12 Min Build to your heaviest Squat Clean + Two Thrusters
B.
10 Min EMOM
10 Thrusters @65/95#
C.
5 Min Time Cap
Row 500m
20 Burpees
Max Pull Ups with remaining time
Fitness:
A.
5 Rounds of...
6 Back squats (build to a heavy 6 for the day
6 Shoot throughs (with pushup) on paralettes or boxes.
Wall Walk with 20 Second hold (wall facing)
B.
10 Double Bell Thrusters EMOM @ 30/40#
C.
5 Min Time Cap
Row 500m
20 Burpees
Max Pull Ups or ring rows with remaining time
ADP:
A.
Ring Muscle Up skill work.
B.
HSPU Review on efficiency
C.
HSPU Ladder. The goal is to do unbroken sets for upto a total of 10 min @ 25/45# defecit athletes may take as much rest as they need before going into the next set but must come down when they hit that number on the ladder. 1 off, 2 off , 3 off, and so on. The ladder is done when the athlete connot consistently get back up and keep consistent reps.
D.
C2B Efficiency review and test
Unbroken ladder from 1-12 same rules apply as above BUT you must do the set that you are working on unbroken or you start over from that rung...
E.
1 RFT
50 Double Unders
50 Wall balls (5 burpee penalty when you drop the ball) 16/25#
50 Double Unders
50 KBS 30/50# American swings
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