Stamina squats

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 2 Front Squats

Even Minutes – 4 Back Squats

Barbell (for both) – 70% of 3-Rep Back Squat

Reducing from 3/6 to 2/4 (front squat/back squat respectively), along with increasing the load up to 70%.

WOD RX

‘FRANS COMPLEXITY’

For Time:

6 Bar MU + 9 CTB + 12 Pull-Ups

21 Thrusters

6 Bar MU + 9 CTB + 12 Pull-Ups

15 Thrusters

6 Bar MU + 9 CTB + 12 Pull-Ups

9 Thrusters

Barbell Pounds – 115/85

Barbell Kilos – 52/38

A scaled up variation of the CrossFit Games finale last year for the age groups 35-49.

Progressing from bar muscle-up, to CTB pull-up, to chin over pull-ups, these complexes do not need to be unbroken. But there is strategy in planning well without question.

On the barbell, we are looking for a load that we can cycle for 20+ repetitions unbroken when completely fresh. A heavier loading, but one that we feel confident cycling for sets in this workout.

Although there is a far amount of moving parts in this workout when we first look at it, there are two points to focus in on. One is the thruster. At 45 total heavier thrusters, pacing these will be crucial to finding our best time. Let’s break before we “need to” here, as hitting a wall here not only slows our thrusters, but can very well do the same on our gymnastics as it taps out our shoulders.

The other is the gymnastic complex. Short, planned, deliberate breaks can be of help here in breaking through these 27 reps per round. Each complex moves faster than one may think though – this workout is closer to “Fran” than it at first appears.

Tailspin

Wod RX

AMRAP 14:

15 Thrusters

30 Double-Unders

15 CTB Pull-Ups

30 Double-Unders

Barbell Pounds – 95/65

Barbell Kilos – 43/29

In “Tailspin”, we will be moving between the classic combination of thrusters and pull-ups with double-unders between each. Stimulus wise, we are looking for a barbell that we could cycle for 21+ reps unbroken when fresh. Moderate load that we feel confident cycling for good sized sets throughout the workout.

This is an excellent opportunity to check in on or pacing. These movements are three that are very common in our sport, and to some extent, we don’t need to overly focus on their mechanics. Instead, we can turn that attention towards managing our pacing. Our level of effort throughout.

Although each set on the barbell and pull-ups are on the “moderate” side, this is a 14:00 minute workout, one that we need to back into with a plan in mind. It will be tempting, given this rep scheme, to aim for big sets throughout (or to at least start with them).

But we recognize that in a 14:00 workout, it will be the second half we want to set ourselves up for. Dancing the fine line of the lactic threshold, what is the pace we can open the workout with, where we never have the slow down? The pace that feels fairly manageable at the onset, but becomes a tooth-and-nail fight in the second half. This is never to be confused with an “easy” pace. It’s just a pace that we can hold, despite the deep uncomfortableness of it’s nature.

At the halfway mark, make a mental note where we are. And then at the end of the workout, we can back into our analysis on how we did. Always learning.