![]() ![]() The best thing about this workout is that you can have two people to change out your weights, so if you finish earlier that you thought, you can always have them put more weight on as you slow your heart rate. For those of us that might finish with less than a minute left, have your bar setup with something that you know you will be able to do even if you are fatigued. The challenge is to try and get your heart rate down as much as possible before you start, but still have time to do as many reps as possible. If you are a higher level athlete and are fairly certain that you will have plenty of time for the cleans and a little rest before you start, set your initial weight a little higher and work up from there. This is where setting up the initial weight is going to be important and depends on your skill level. Hopefully we have all made it to the clean and there is enough time that we can take a quick breather before the time runs out. There are a lot of transitions, so it’s important to set up your barbell and dumbbell close together and make sure you are efficient between the two movements. Remember, the faster you finish the more rest you have before the cleans. Either way, if you have to take a break, make it short and try and keep moving. For some, it is best to take a quick rest while at the bottom. Once again, find a pace on the burpees that is good for you and you can keep up the whole time. Also, as you jump, the most efficient it is do a 180 degree turn and set yourself up for the next burpee. Try to stay as efficient as possible by finishing the burpee and jumping right over the bar. There is no requirement that you need to stand all the way up, and you shouldn’t. However, there are still a couple things to think about. Stepping back or forward is no longer allowed for RX standards. This year we must jump back with both feet and then bring both feet forward at the same time. Take this time to find a grip that will allow you to relax your arms as much as possible and focus this part of the workout on your legs.Īs for the burpees, unfortunately, we are all familiar with burpees and there aren’t a lot of secrets, especially with this years new standards. The only requirement is that the dumbbells must rest on the shoulders. A key thing to come in and work on before the workout is how you are going to hold the dumbbells during the squats. ![]() Try not to take long pauses on the squats. If you need to rest, take a quick pause at the top, get a breath and get back into it. Also, putting the dumbbells down is going to be a big waste in effort to pick them up again and clean them to your shoulder. #Crossfit softball throw fail fullMake sure each rep counts and that you are below parallel with full hip extension at the top. Starting with the dumbbell squats, the biggest goal is to not put them down and use this time to regulate your breath. Just like last week, this is a workout that needs to be paced, such that we can keep moving the whole time. For most of the rest of us, this is going to take a bit longer and we aren’t going to have 8 minutes to recover and go for that max effort clean. As we saw from the games athletes, this workout can be completed unbroken in under 5 min, but only if you are at that elite level. Now trying to finish as quick as possible doesn’t mean to go all out and crash. Not only is this workout scored on the time that it takes for you to complete it, but finishing early also means that you will have move time for 18.2a. The goal of this workout is to get through the first part of the workout as fast as you can. First and foremost, look to prime your body for the movements and get your heart rate up. ![]()
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