For Time:
Row 1500m
30 Thrusters (95/65)
30 Kettlebell Swings (53/35)
Post time to comments and the whiteboard.
Accessory work/skill practice afterwards:
1 min max reps box jumps.
10 static chin-ups.
40 sec max reps box jumps.
10 static pull-ups.
30 sec max reps box jumps.
10 static chin-ups.
Optional strength work:
Back Squat 5 x 5 (ascending sets to 80% 1RM)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
For the METCON, there's no holding back on any exercise since there is only 1 round, push the pace the entire time and get it done! Start in heats due to limited rowers, but keep the same order. Everyone likely does not need their own bars or KBs since athletes will finish at different times for each event. Line up behind athletes with the same weights, and this will also push them to go faster!
For the accessory/skill work, partner up to practice the box jumps (for time) coupled with static chin/pull-ups. Strive to make each rep perfect. Full extension and control at the top. NOT a METCON, take breaks, execute with good form. This is practice for future WODs.
For the strength work:
(Remember last week's Crossfit Total for your percentages, most of the strength work will be directed by your 1RM's %).
For five ascending sets (ending at 80% 1RM), each of the five sets will increase in weight. Warm-up/build up sets don't count. General concept: your first working set of the 5 sets should be at 60%, then 65, then 70, then 75, then ending at 80. Do a good warm-up with a few build up sets prior. So you should have already done 3-5 sets of light weights at higher reps to get to your 60%. Generally this can be done in about 30 minutes. Get into groups of similar ability and rotate through, with partners and trainers helping load bars and watching for good movement standards. If the weight is too heavy, stay at the weight where your form does not break down. For this strength work we want to execute with as perfect form as possible, which is more important than the exact weight. Check that ego at the door, perfect practice makes perfect.
Training Videos.
ROUTINE IS THE ENEMY.