Friday 190412

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Conditioning

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Complete 3 rounds of:

Run 400m

21 Pull-ups

15 Front Squats, 135#/95#

15:00 Cap.

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Accessory

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Complete for quality:

50 Banded straight arm lat pull-down

50 Banded lat pull-down

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Synchro burpees? RX plus!

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Time Caps.

Every now and again we post about why we use time caps. Today is a good day for a time cap because of the run and pull-ups. The goal is to keep things moving and not have anyone get stuck, thus allowing us to preserve the stimulus of the workout which is super important. When you see a time cap at Evolve, there’s generally a good reason for it. Our goal as coaches is to help you figure out how to approach it. 

When you see a time cap, take a look at the movements and their volume. Consider the RX weights, or how technical the movement is. Ask yourself if it reasonable for you to complete the required work in the amount of time provided. This is most difficult for those who can do the movements, and do the RX weights, but they know that in order to complete the workout in the specified timeframe they’ll be working right on the edge of their capacity.

The final piece of this is to listen to and understand the briefing for the day, specifically the desired stimulus of the workout. This is where you put it all together to determine your approach. There’s no right or wrong here. You might scale things back in order to ensure you hit the stimulus of the workout. Or you might push things a bit and see what you can do. And this might be OK too. In the end, your approach has to line up with your goals, your capabilities, and your experience. And when in doubt, ask your coach. We’re here to help!

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