CrossFit Thermal – Endurance Today’s work out is a twist from inside the gym – we will be doing tabata style 400’s. How is that even possible, you ask? Easy – here’s how it will work. We will run 400’s every 4 minutes so that there is a set work/rest period. If you run a 1:20 400M, you will have 2:40 to rest before the next 400M. The tabata style comes in play in that we are recording your SLOWEST 400 time which means that CONSISTENCY is your friend. You need to run at the fastest pace you can maintain for all of the 400’s. Part A- Tabata 400’s Run 8×400 with a 400 every 4 minutes, rest for balance of time. Record SLOWEST time to WODIFY Part B -Mobility Banded high hamstring stretch 400m Run (Time) Max Effort 400m RunYour slowest of the tabataRead more

Today’s strength is meant to warm you up for the metcon. (Strength will not be scored in Wodify) Simply work up to a heavy 5 rep bench so that the metcon weight feels lighter. This should take no more than 10 minutes. There are 3 options to choose from: 135, 95, or 65 pound bars. You will do 10 bench presses, then immediately get on a rower (rowers may be setup closer to the racks than normal) and sprint row 250m. Rest about 2 minutes between efforts, although this time might be different depending on the number of people in each class with staggered heats. You will score the fastest round in Wodify, but also write the other 4 times in the Notes section. Strength Bench press 5, 5, 5 Conditioning 5 rounds, each for time: 10 bench press, 135/95/65# row 250mRead more

For the complex, you will start in the hang position and receive it in a full snatch. Stand it up and do 2 overhead squats. You may either drop the bar or follow it down, but then do a full snatch. Find the heaviest weight possible for this complex. For the metcon, the thrusters must obviously pass through a full squat and end with bar overhead. Burpees are standard, no going over the bar (this time). Strength Hang snatch + 2 OHS + Snatch Conditioning 4 rounds for time: 200m run 10 thrusters, 95/65# 15 burpeesRead more

Take 15-20 minutes to find a new 1RM clean. You may do a power or full clean Strength 1RM Clean Conditioning 5 rounds for time: 10 box jumps, 24/20″ 15 pull-ups 20 KB swings, 53/35#Read more

In Teams of 2 Alternate AMRAP in 15 minutes 5 Power Snatches (135/95) 30 Double unders Partner A completes all reps, then partner B completes all reps rest 5 minutes For Time As a Team Row 100 Calories every switch both partners must do 3 burpees  Read more