Thursday 170323

[rs-columns]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

Skill

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

Double-Unders

Last skill session before the last Open WOD. Will there be DUs? Who knows, but if there is we want you ready. For today’s skill session there is no minimum work requirement. We’re simply going to spend 10 minutes practicing. Sets of 10, max effort unbroken sets, another attempt at the Flight Simulator, your very first DU…those are all options. Get some practice in!

[/rs-box_content]

[/rs-one_half]

[rs-one_half]

[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]

WOD

[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]

Complete every minute on the minute for 20:00:

Even Minutes: Row :45 Seconds

Odd Minutes: Goat

See below for details on today!

[/rs-box_content]

[/rs-one_half]

[/rs-columns]

[rs-space space=”30″/]

[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2017/03/Photo-Mar-10-5-52-26-PM.jpg” link=”” alt=”” width=”400″ height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]

Maiki pulling some baby sitting duty with Liam!

[rs-space space=”30″/]

The Rowing Goat!

Tomorrow we learn what 17.5 is going to be. Today we recover a bit. To do that we’re going to throw and EMOM your way. It says even minutes will be the row, but with larger classes half will row on the even minutes, half on the odd. Regardless, that row will last for 45 seconds. You choose the pace. The goal is not to hit an all out sprint, but we do want you to get a little work in. Think about hitting your 500m pace for those 45 seconds. That should give you what you need.

For those that don’t know, a Goat is a movement we don’t feel like we’re very good at. It’s something we need to practice. Today you get to choose what movement you do. Don’t choose double-unders though, you’ll get plenty of practice on those! Because this is practice, if it’s a weighted movement choose a relatively light load and focus on technique. Also keep in mind that you’ll visit this movement 10 times during the EMOM. So if you choose 15 or 20 reps each time, that quickly adds up. 

Today is one of those rare occasions where you get to choose what your workout looks like. Enjoy it!

And don’t forget, the final reveal for the 2017 CrossFit Open is tonight at 6pm! We have a bunch of great prizes left so come out and hang out to see what Friday’s WOD will be!

Leave a Comment

Your email address will not be published. Required fields are marked *