Saturday 7.3.21 Workout

BOX BRIEF

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CROSSFIT

“TEAM GLEN”

Partner Up
For Time:
60 Clean and Jerks
1 Mile Run
20 Rope Climbs
1 Mile Run
100 Burpees

* Athletes can break up the Clean & Jerk and Rope Climbs reps however they wish in a “you go, I go” format.
* The Runs and Burpees are to be completed together

WHITEBOARD BRIEF

STIMULUS
“Glen” is a hero workout that CompTrain programs every year for 4th of July.
We are capping this workout at 35:00.
35:00 should be enough time for all teams to finish if scaled appropriately.
Today is not a day to go to the end range of all effort. Pick scaling options that keep you moving.
If you are close to finishing (and the timeline allows for it), we will cheer you on to the end.
CLEAN & JERK
60 Clean & Jerks should take between 4:00-6:00
RUN
A 1-mile run should take between 7:00-9:00
ROPE CLIMB
20 (shared Rope Climbs should take about 3:00-5:00
RUN
A 1-mile run should take between 7:00-9:00
BURPEES
100 Burpees should take between 6:00-8:00
STRATEGY
Consider singles from the very start.
If you time it right with your partner, it will be like one athlete doing 60 Clean & Jerks without stopping.
Also consider a ‘you go, I go” descending rep scheme:
5-4-3-2-1 = 15 (30) reps, then 2-2-2-2-2 = 10 (20), that will put you at 50 reps total, then 10 singles (5 each).
Run to recover. You do not have to stay with your partner, but you cannot start the Rope Climbs or Pull-Ups until your partner returns.
If you are newly back to the rope, approach with care. Sharing the work one rep at a time will be very effective. If you and your partner are ninja’s, consider doing 2 rope climbs before switching. Use the legs 😉
Repeat the mile with the same plan as the first.
Then it’s a “settle in” and get cozy with the Burpees. Slow is smooth and smooth is fast. Change the scenary every 10 reps, it seems to help tackle the high reps.

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By | 2021-07-03T07:03:10-04:00 July 2nd, 2021|Blog Entry, Box Brief, WOD, WOD Notes|Comments Off on Saturday 7.3.21 Workout