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#3427 – Thursday 8/8

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Thursday 8/8/19

WOD Breakdown MIFit & CrossFit WOD


ATHLETE GOAL – 
We want athletes to really push the pace today. We have short AMRAPs with almost equal rest. Sprint on the bike and unbroken on the Dumbbell Ground to Overhead, try to keep the transitions as quick as possible.

STIMULUS – Functional warm-up to start off the day. We are looking for quality movement here befor you let loose on the workout.
The combined workout is longer duration but made up of very short AMRAP’s with long rest so we want to see top speed every round.
We are looking for unbroken sets on all the DB Ground to OH and consistent high RPM on the bike. All athletes should try to hit 3+ rounds each interval with the fittest aiming for 4-5 rounds per interval.


Workout of the Day
4 SETS (16:00 of work)

AMRAP x 4 MINUTES
8/6 Cal Bike (sub – 12 cal row)
12 Double DB Ground to OH 35/20#

Rest 3:00 b/t Sets

OPTIONAL COOL DOWN
FOR RECOVERY
400m Slow Walk Focusing on Calm Nasal Breathing