On the 3:00, 6:00, 9:00 and 12:00:
15/12 Calorie Row
40 Double Unders (80 Singles)
35-40% of Max Effort Ring or Bar Muscle Ups
Time remaining after each set is rest.
**If we do not yet have ring or bar muscle-ups, let's work on our strength to complete bodyweight or banded strict pull-ups/chest to bar pull-ups.
Stimulus wise, we are looking to get to the rings no later than the 1:45 mark. If we believe we will be arriving after that mark on the first round, let's either modify the volume, or, cap our efforts when 1:45 strikes and move onto the HSPU. We can aim to hold that same volume for "rounds" two, three, and four.
5 Rounds, On the 5:00:
15 Bar Facing Burpees
9 Hang Power Cleans
6 Push Jerks
**Rx - 135/95
Stimulus wise, we are looking for a moderate barbell load that we are very confident that we could complete a full single round unbroken with. We do want to challenge ourselves, with the intention on completing each and every movement on the barbell in at most, two quick sets. Another way to dial in our loading, is to choose a weight that we feel confident we could complete 21+ unbroken reps with, when completely fresh.
In essence, this is "DT", the CrossFit.com Hero workout, broken into 5 intervals with burpees as our "buy-in". The purpose behind is to challenge our barbell cycling under the sure metabolic nature of burpees. What we are also challenging here, is our pacing with such a barbell. Many of us are able to start with large, quick sets. But we are more interested in our pacing in rounds 3 and 4. We can all come out strong in rounds 1 and 2, and have the afterburners for round 5, but it's the middle rounds we tend to fall off on. Let's focus our efforts there.