A Sled Dog is depressed when it's not working. Yelping and howling outside, it lives for the grind. It can’t wait to run. The harder the job, the more they thrive. Welcoming adverse conditions, they expect the snowstorms, and they expect to overcome them. The Sled Dog knows no other way. The Sled Dog will outwork everyone.
In our previous training cycle, “Grunt Work,” we built a foundational base of strength for the coming CrossFit Games season. Now, we’ll bridge the gap between a higher percentage squat with the...
For our conditioning today, we have a 3 round effort with a medium distance run to start each round. We will be reaching into the longer time range of the week here.
21 Toes to Bar
30 Alternating Dumbbell Snatches (50/35)
If unable to run, complete:
40 Calorie Bike
In "Shake Weight", we have a longer distance run with two "pulling" movements inside the gym. At 1.5 miles of total running, this is a large factor in the workout. The vast majority of our time will be spent outside, and for top scores, this will be the separating...
1. Overhead squat tempo work to start our Wednesday.
2. Our conditioning for the day follows in suit, with a CrossFit.com benchmark - "Nancy".
Every 90 Seconds for 7 Sets:
One Tempo Overhead Squat
In each, there are (4) pauses, each for a single second.
Pause 1 - 1/4 of the way down (quarter squat)
Pause 2 - Halfway down (parallel)
Pause 3 - Absolute bottom of squat
Pause 4 - Halfway up (parallel)
Set 1 - 40% of 1RM OHS
Set 2 - 45%
Set 3 - 50%
Set 4 - 55%
Sets 5-7 - 60%