CTM 20190624 MetCon
(Time)
There is no 'right or wrong' approach here, but again as our battle for the day… let's grab that bar and just start.
On the CTB Pull-Ups, we can expect some fatigue here from the thrusters. Time in the front rack position absolutely adds up and this will become a factor for us on the pull-ups. If we believe we will need to break this count up significantly, let's break before we need to. What is more important than big sets, is consistent sets. For many of us, it won't be the front 15, but the back half.
Specific Primer for 'Jack Daniels':
2 rounds, gradually building our intensity:
Primer Set #1
400 Meter Run
2 Sets of 5 Thrusters (purposely drop)
2 Sets of 3-5 Pull-Ups (purposely drop)
In this warming round, let's aim to move towards our workout pace in the final 200 meters. With purposeful breaks on the thrusters and pull-ups, we are refining our footwork and transitions between sets.
Primer Set #2
Now at workout intensity:
200 Meter Run
7 Thrusters
7 CTB Pull-Ups
Following, rest 4:00, and begin.
For Time:
1,000 Meter Run
50 Thrusters (65/45)
30 CTB Pull-Ups
In 'Jack Daniels', we have a modified version of the CrossFit.com benchmark girl, 'Jackie'. If we are not running today, let's row a slightly scaled up distance - 1.5/1K.
Replacing the row with a run, and upping our challenge on the thrusters and pull-ups, we're looking at a mid-range chipper that will put our faster times in the 7:00-9:00 range.
| Duane | 12:20 Rx | 5 minute bike, no run | | Sarah | 12:30 Rx | 5 minute bike, no run |
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