20/15 Light Bike
:30s Alternating Samson Stretches
1 Round of Strict Cindy
3 Reps of the “Clean Barbell Warmup”
• 3 Deadlifts
• 3 Hang Muscle Cleans
• 3 Strict Press
• 3 Good Mornings
• 3 Front Squats
• 3 Hang Squat Cleans
15 min cap
30/21 Calorie Row
25 Box Jump Overs (24″/20″)
20 Front Squats (135/95)
Time Remaining in the 15:00 Cap can be used to “Sea Legs” Part B.
B)Time Remaining in the 15:00 Cap:
Build to a 1RM:
1 Squat Clean
1 Hang Squat Clean
“Sea Legs” is based off a format we saw last year in the Open, during 18.2. With two scores, our first was for time, with our second, being the max load lifted in the time remaining inside the window.
We’ll follow the same format today with a 2 rounds triplet to start our efforts. Any time remaining in a 15:00 window is dedicated towards finding a max effort lift, where athlete’s can take as many attempts as they please – with only the heaviest completed, counting.
Looking at the workout as a whole, we can recognize the effort on the lower half of the body. This will be a stamina test of our leg capacity, where pacing plays an important role. Yet pacing here does not mean we are moving slow – it’s anything but, as this is a 2 round workout where seconds will separate. Our aim is instead to move as fast as possible, without slowing down in the second round. Our second round must be as fast, if not faster, than our first. If we move in with such a mindset, we’ll hold in reserve just enough in the first round to make our push in the second.
On the rowing, this is to be an aggressive pace. These seconds do matter, but it’s purely an aggressive pace for our own personal standard. Row at a pace that we feel confident we can immediately transition into the box jumps with, at our planned methodical pace. Row at a pace where the thought of needing an extra breath before beginning the first box, is out of the question.
On the box jump overs, a methodical pace here is important. Opening with a pace in the first round that falls off in the second is naturally counterproductive, as is a pace that could require us to break an additional time on the front squats.
On the front squats, we are looking for a loading that we are very confident we could complete 21+ repetitions unbroken when fresh. It’s more towards the 30 repetition mark, so that this is a push towards the finish, versus a multiple set grind. Thought of in a different way, if we need to break up the 20 repetitions more than once per round, let’s choose a slightly lightly load to achieve that specific stimulus.
Front squats are taken from the floor and you are allowed to squat clean the first rep.
Any time remaining inside the 15:00 running clock is dedicated towards Part B, the max effort lift.