Crossfit Syosset/ Friday, February 16th

Every 2 minutes
1 Power Clean
1 Hang Squat Clean
1 Jerk
12 minutes total
Increase weight after each set

2 x 6 min rounds w/ 2 min rest between rounds
30 Double Unders
14 Alternating DB Snatch 50/35
If you still have not gotten your double’s because you choose not to practice them, don’t do singles. Do the bike, tuck jumps or broad jumps.
[Bike 10/6 cals, 10 jumps]

If you were lucky enough to get into the gym today you would have seen that the workout was changed from 5 rounds to 5 x 4 min amraps.
The change made a huge difference with the intensity of the workout.
The way it was originally written had no sense of urgency to get the round done quickly, other than if you are able to push yourself to an uncomfortable place.
The change in the wod made you feel like you had to get done with the round before the 4 minutes was up, pushing you to finish quicker.
This has a much different effect on how your body reacts to the workout, it’s not how your body is effected during the workout but afterward that makes all the difference.
Basically the more intense the workout, whether it be from increasing the load or increasing the speed, the more lasting effect it has on your body.
This is what we are after!
As long workouts with no built in rest have their place in fitness, you are much better off going full speed for short periods of time.
Who does this mimic? Sprinters! What do sprinters look like? Jacked mother fuckers!
What do runners who run longggg distances look like? Skinnnnnyyyyy, Ethiopian skinny with little muscle mass.

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