0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Today is the benchmark Adderall. We have completed this workout in the gym several times. This workout is a combination of running and barbell work. With each “round” your time decreases along with the distance on your run. You should have more time to work on the barbell as your progress along. Scaling on the run may be necessary to ensure enough time on the barbell. Looking at quick singles on the clean and jerks and snatches and small sets on the thrusters.
Remember that Monday will be the start of the Fortis programing. This strength focused program will be at 5:15pm on Monday, Wednesday, and Friday. Please speak with the coaches if you have questions. Also, the coaches will be watching the volume of all the athletes looking to add Fortis on top of the regular CrossFit programming. When we start to add volume with the intensity of metcons, the opportunity for injury increases dramatically. This is where it is imperative to pay close attention to mobility, nutrition and recovery.