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Workout – Thursday, July 14

TIMELINEINTRODUCTION
0:00 – 12:00 General Warm-Up (12 min)
12:00 – 17:00 Specific Warm-Up (5 min)
17:00 – 35:00 Skill/Strength (18 min)
35:00 -38:00  Pre-WOD Break/Prep (3 min)
38:00 – 57:00 WOD (19 min)
57:00 – 60:00 Accessory/Cool Down/Clean up (3 min)
Today kicks off a quick strength superset that will combine Pendlay rows, strict pull-ups, and hammer curls. Ideally, we want members to start moderate-heavy on the rows and hammer curls today and be able to increase the load across the coming weeks. Let members know that they can expect to see the strict pull-up volume increase as well. After the strength, we’ll get after “Helen,” the classic CrossFit triplet combining running, kettlebell swings, and pull-ups. Helen quickly becomes a running workout for your athletes proficient in pull-ups where athletes need to push all three runs to maximize performance. KB Swings should be unbroken or completed in two sets tops, while the pull-ups should take no more than three sets at any point. Review today’s avatar briefs to customize this workout to each individual’s goals.
WEIGHT LOSSGENERAL FITNESSINCREASE STRENGTH
Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity.

The run should be done at a smooth consistent pace that allows the athlete to complete the run and then get to work on the KB swings without needing a break. 

KBS should be done with a challenging weight that allows the athlete to complete the first round unbroken, or close to it. 

Pull-up variation should allow the athlete to complete the reps in 1-2 sets each round. 

Keep moving!
Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD.

Runs should be quick with the goal of getting to work on the in-gym movements as quickly as possible. 

KBS should be done with a challenging weight that allows the athlete to complete the first round unbroken, or close to it.
GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win!

IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements!

Runs should be quick with the goal of getting to work on the in-gym movements as quickly as possible. 

KBS should be done with a challenging weight that allows the athlete to complete the first round unbroken, or close to it.

WARM UP: 00:00 – 17:00 (17 MINS)

GENERALSPECIFIC
AMRAP X 7
200m run
10 KB Deadlift
10 Kip Swings
10 Banded Lat Pulldown
Review Pendlay Row, Strict Pull-ups, and Hammer Curls

Skill/Strength: 17:00 – 35:00 (18 MINS)

OPTION 1OPTION 2
“Pump Complex”
Every 2:30 x 5
5 Pendlay Rows
5 Strict Pull-Ups
10 Hammer Curls
Every 2:00 x 5
10 DB Bent Over Rows
10 Hammer Curls

PRE-WOD BREAK/PREP: 35:00 – 38:00 (3 MINS)

WOD: 38:00 – 57:00 (19 MINS)

OPTION 1OPTION 2
Helen
3 RFT
400M Run
21 KB Swings (53/35lb) (24/16kg)
12 Pull-Ups

15 MIN CAP
“Remote Helen”
3 RFT
400m Run
21 DB/KB Swings
12 DB Rows

15 MIN CAP

POST WOD: 57:00 – 60:00 (3 MINS)

ACCESSORYCOOLDOWN
1:00 Banded Lat Stretch/Side

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