Monthly Archives: August 2014

The metcon is not the WOD

arama_frontsquat

The metcon is not the WOD.

The Workout of the Day is the entire training session, start to finish.
It's easy to think the metcon is the main piece.  It's the most intense, gets your heart rate through the roof, challenges your lungs ability to deliver oxygen, and leaves you spent.
Most of us aren't converted to CrossFit from other methods of fitness training, because of the skill or strength work, we love the competitive, ever changing, mental and physical test that is a good metcon.  But we need all the other aspects of the program in order to get the full benefits.
Like we talked about last week, the metcon is just dessert.
FITNESS
2 Hang Power Clean + Front Squat
5 sets
Single Arm DB Row
4 x 8 e/arm

10 Hang Power Clean
10 Burpees
3 rounds

Finisher
Walking Lunges
3 x 20 OH Lunges 20/10kg

Pushpress
5 x 5
Single Leg Romanians
4 x 6 e/leg

In 8 mins;
Row 1000/800m
Then in remaining time;
10 DB Pushpress
10 Medball Situps

Back Squat
5 x 8
Ring Row
4 x 12

10 DB Power Snatch
50m Sprint
AMRAP in 4mins

Rest 4mins

200m row
200 single skips
200m run

Finisher - Prep for Diane
30-20-10 Russian Swings

Pullup
3 x 1-2

1 Rope Climb
4 Deadball Shoulders
6 Pushups
8 Hanging Knee Raise
10m Heavy Farmers Walk
200m run
Rest 2mins
AMRAP in 30mins

Girl Friday

"Diane"
21-15-9
Deadlift 100/70kg
HSPU

PERFORMANCE
Clean
5 x 1.1.1
Single Arm DB Row
4 x 8

6 Power Cleans @ 50-60% of clean.
8 Ring Dips
10 Pistols
AMRAP in 6mins

Pushpress
5 x 5
Single Leg Romanians
4 x 6 e/leg

3-6-9….
Pushpress 45/30kg
TTB
AMRAP in 8mins

Back Squat
5 x 5
Ring Row
4 x 12

5 Front Squat 60/40kg
10 Box Jump 60/50cm
AMRAP in 4mins

Rest 4 minutes, and then . . .

15 Deadlifts 60/40kg
50 Double-Unders
AMRAP in 4mins

Pullup
3 x 1-2

2 Rope Climb
4 Cleans
6 Pullups
8 Pushups
10m Heavy Farmers Walk
200m run
Rest 2mins
AMRAP in 30mins

Girl Friday

"Diane"
21-15-9
Deadlift 100/70kg
HSPU

Saturday 30 August

FITNESS 10 DB Cleans 10 DB Row 10 Burpees AMRAP in 7mins Rest 5mins 10 Russian Swing 10 Pushpress (DB or BB) 10 Lateral or Box Jumps AMRAP in 7mins PERFORMANCE 10 Hang Power Cleans 45/30kg 10 Pullups 10 Burpee Box Jumps AMRAP in 7mins Rest 5mins 10 Hang Squat Cleans 10 Pullups 10 Burpees…
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