W.O.D. Friday 2/1/19

31
Jan

W.O.D. Friday 2/1/19

New Monthly Cause!

If you are new and don’t know, you can check-in for FREE and tag friends at CrossFit Republic on Facebook anytime you want, as CFR will make a donation to that cause for each check in! We want to use our business as a vehicle to give back!

For the month of February, we are excited to partner with Best Friends Animal Society. At the core of Best Friends’ work is the dream that one day animals will no longer be killed in America’s shelters. Every 10 check-ins this month will help save a rescue animal!

The hashtag this month is #SaveThemAll.

If you want to learn more about Best Friends Animal Society, you can check them out at bestfriends.org.

Thanks for checking in this month to help save them all!

Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight. This should be something that athletes could complete 25+ reps unbroken when fresh. For a team of 1 guy and 1 girl, complete only 40 calories. If short on rowers, stagger by 3 minutes or start teams on different movements.

Teams of 2 complete as many rounds + reps as possible in 25 minutes of…
*Split reps however desired

75 Wall balls 20/14
60 Toes to Bar
45/30 Calorie Row
30 DB Box Step Ups 50s/35s 24/20

*No more than 20 calories on the rower at a time by one partner

WALLBALLS
Slow Down the Weight
We can take what we practiced in Wednesday’s squatting workout into today’s workout as well. The difference between back squats and front squats as opposed to wallballs is that we don’t have a weight flying down from the wall at us on the first squats. During the wallball, we need to slow down something that is moving quickly. Rather than letting the body crash down with the ball, we can aim to absorb the weight down into the squat. While it won’t be 7 seconds down and 3 seconds of pausing, we can aim to travel a touch slower on the way down than we do on the way up.

Switching in the Air
For athletes looking to move a little faster over the course of these 75 reps, there is a way to switch partners without the ball every having to touch the ground. It requires a good deal of communication, but cuts down on transition time. As one athlete communicates they have 1 rep left, as the ball hits the target, the athete steps sideways and allows the other athlete to step immediately underneath the ball continuing the repetitions uninterrupted.

ROW
Tempo
Even with this being a fast paced workout, we still want to use the recovery. Just like we did on the eccentric portion of the squat, we want to control the eccentric portion of the row. Rather than actively pulling back to the catch, athletes can let gravity do most of the workout. This allows them to “recover” for their next powerful stroke. Let’s think quality over quantity.

Knees In
During the rowing stroke, we want to keep the knees inside of the elbows. It is common to see the knees flare out during the recovery. While this is helpful during the squat, we actually benefit more from keeping our whole leg stacked over itself on the rower. Think of it like stomping on a can. We get more power pushing straight down than we do by driving our knee out as we stomp. The foot plates are the cans today. Drive hard through the feet to crush the cans.

STRATEGY
Partner workouts are simple because of the built in rest. The intensity will likely be a little lower than our typical team of three workouts, as the work to rest ratio is now 1:1 instead of 1:2. While the pace will be a touch slower, the goal is still the same. Move with a purpose and switch out before you start to slow down.

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