So great to see so many yellow badges lighting up the WhiteBoard for the 500M row! An important part of CrossFit is training across BROAD time domains, so crushing a 20 minute AMRAP is great, but we need the capacity to go hard for two minutes or less too. And if you go all out for that kind of row, you should have been just as crushed (or more so) than after one of the longer workouts!
Take 15 Minutes to Find a 1 RM Snatch
250 M Row
10 Single Arm DB Push Press (10 each arm)
10 Box Jump Overs
One partner working at a time
20 Minute AMRAP
Coach’s Tip: Today we capitalize on the shoulder mobility work we did Thursday by Snatching and doing Dumbbell Presses. Today’s Metcon is a push/pull combo with box jump overs so we give our bodies lots of great stimulus. The single arm Push Press should be done 10 in a row every round, so pick a weight you can manage under fatigue. Partner one will do the row. Partner two will do the presses. Partner one does the box jump overs. Then partner two starts the row. Keep up that sequence for 20 minutes and go all out when ‘your up’!
Warm ups are designed to help you refine your form. Really dial in on the details and the payoff will be amazing. Remember that the barbell always wants to go straight up and down. That means you move around the barbell; don’t move the barbell around you!