CROSSFIT
“BUY & HOLD”
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters
[Rest 4 Minutes]
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats
WHITEBOARD BRIEF
STIMULUS
Goal: A lightly loaded, moderate volume workout means moving fast and performing big sets.
If the Run will take 3:30-5:00, we can except to earn between ~3:00-4:30 of work on the AMRAP.
If one round of the Double Unders and Overhead Squats will take between 1:00-2:00 on average, then we can look to push for ~2-4 rounds.
RUN (60/45 cal Assault Bike)
An 800m Run should be cleared between 4:00-5:00.
DOUBLE UNDERS
30 Double Unders should take less than :45. On the fast end, 30 unbroken Double Unders will take ~:20. With one break it could take closer to :40. We will suggest :45 of work today.
THRUSTERS (light)
15 light unbroken Thrusters should take ~30. With one break, it will take closer to 1:00. To do the RX load, we should be able to clear all 15 reps with sound mechanics for multiple rounds.
OVERHEAD SQUATS (light)
15 light unbroken Overhead Squats should take ~:30. To use the RX load, we should be able to clear 15 reps unbroken with ease for multiple rounds.
STRATEGY
An 800m Run is no small endeavor. We want to move a little faster than a regular 800m run to earn time on the DU’s and Thruster/Overhead Squat, but it would but a mistake to run at a speed that requires :30 of recovery before picking up the rope. If moving a little faster to stay under 5:00 is going to create a long recovery period, reduce the distance to 600m and run a little faster.
On approach, start to relax the arms, shake out the shoulders, and without thinking simply pick up the jump rope, breathe, and jump. The worst thing to happen is that you miss. But, the best thing could be that you surprise yourself 😉
If we selected the correct load for this workout (light), we shouldn’t have any problems clearing both the Thruster and Overhead Squat in two sets.
The remaining time will go fast AND you will have a long 4:00 recovery before the last interval.
We have to push today! We only get two opportunities to hit our relative intensity. Bring the fire!
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