Happy Friday Everyone! If you haven’t heard yet, here is what we have on deck for 19.2:
Beginning on an 8-minute clock, complete as many reps as possible of:
15 squat cleans, 135/85#
13 squat cleans, 185/115#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225/145#
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275/175#
If completed before 16 minutes, add 4 minutes to the clock and proceed to
7 squat cleans, 315/205#
Stop at 20 minutes.
At first glance this looks like a daunting workout. In some respects it can be, but let’s see chat a bit about what we believe the focus of this workout is:
PACING: It’s extremely important to understand that you have 8 minutes for the first part of this workout. That’s actually a good amount of time IF you plan ahead in the beginning. We have been chatting recently about how CrossFit is a very aerobic sport. With that said, take your time with each movement and break the total volume up into manageable sets!
TOES TO BAR: This is all about repeatable sets! Take your time and complete sets of 5 at a very consistent pace. This will allow for you to save your grip and not get stuck in a dead hang on the bar.
DOUBLE UNDERS: We have been talking a lot about mindset in class and how it relates to the double under. Remind yourself to continue to breathe and work towards small sets. Don’t get frustrated if you find that you are getting caught up at any particular point. Take your time and work towards manageable sets!
SQUAT CLEANS: This is where consistency is king. Focus on your set up each time and moving efficiently. It’s important to not redline in the first set, rather move at a pace in which you feel in control.
There are 178 reps in the first 8 minutes (480 seconds).
You could theoretically complete 1 rep every 2.69 seconds and complete this workout.
That means there is a lot of time to stay focused and in control.
As always, chat with your coaches if you have questions but we will be there to help out and make sure you perform at your best!
See you tonight!