In two person teams, 3 rounds for time of:
3 Back squats
6 Thrusters
9 Burpees
NOTE -- if you're looking to compare, the majority of morning teams performed 5 rounds (9 to 12 minutes of work) instead of 3. Adjust quantities in power calcs accordingly.
The workout will be done in relay fashion, using two-person teams. Athlete 1 starts off, performing all 3 squats, all 6 thrusters, and all 9 burpees. The moment Athlete 1 finishes the ninth burpee, Athlete 2 jumps in and completes the same sequence (allowing Athlete 1 to recover a bit, resting until Athlete 2 is done with Round 1).
After Athlete 2 finishes his ninth burpee, it's back to Athlete 1. This sequence continues until both teammates have finished 3 rounds each.
Should be a short, intense workout. Follow with 15 minutes of partnered skill development on a goat OR, if you are feeling froggy...rest, adjust weight (up or down) and do it again. Compare results in terms of power (see below).
Post loads, times, (rounds) and average team power output* to comments.
Coach's Notes.
This workout places a strong emphasis on near-peak power output. In other words, this is a fairly high-load, short-duration workout. For each bar exercise, settle on a common weight that will allow both partners to safely generate and sustain maximum power (high load, low times) throughout the movements and rounds.
Each team needs 2 bars -- squats from the rack, thrusters from the floor. Based on the number of racks we have, throughput may limited but the WODs will go quickly. Organize heats and get to work!
*POWER OUTPUT. Stay with me here... For scoring, calculate your average team power using this Work & Power Calculator. For each athlete, enter height and body weight. Then, enter loads and total reps for Squat (9 reps) and Thruster (18 reps). For burpees, approximate by entering 27 reps each of pushup (bodyweight) and squat (bodyweight)...not perfect, but if we all use the same assumptions it works itself out. Do NOT enter a time, so you get a work output (ft-lbs). Inputs should look like this screenshot. Now repeat for athlete 2 work output. Then:
AVE POWER = (WORK_1 + WORK_2) / total time in seconds
That's your score, in (ft-lbs/s). That's how you compare a team that went heavy and slow vs. a team that went light and fast. The intent here is to strengthen our understanding of intensity and its relation to power and rate of work.
Training Resources.
- "High Intensity" - CrossFit Community vid. Cartoonish,but explains some of the basic principles behind the CrossFit definition of "high intensity".
- "Zatsiorsky, Scaling, and Power" - interesting AgainFaster article with a bold hypothesis: max power occurs at ~50% of 1RM. Consider when selecting your WOD weights...