1. Starting our Wednesday with our conditioning for the day - "Waterlogged".
2. Finishing today with Body Armor with a focus on the midline.
30 Alternating Dumbbell Snatches, 15 Burpee Box Jump Overs
20 Alt. DB Snatches, 10 Burpee Box Jump Overs
10 Alt. DB Snatches, 5 Burpee Box Jump Overs
*Rx Dumbbell – (50/35)
*Rx Box – (24/20)
In "Waterlogged", we start with a 1,000 meter row buy-in.
Similar to the CrossFit.com benchmark "Jackie", we want to pace this opening row. The effort it takes to move 10 seconds faster (5 seconds on our /500m split), is very significant. 10 seconds however on the dumbbell snatches and burpee box jump overs can disappear in a single transition or an extra break.
Our focus is on the snatches and burpee box jump overs. We want to move into this portion of the workout on the attack… and not sooner. On these reps, we have a total of 60 dumbbell snatches and 30 burpee box jump overs. Stimulus wise, we are looking for a dumbbell snatch load that we are very confident we could cycle for 30+ repetitions unbroken, when fresh. We may not complete that set of 30 unbroken, but if we absolutely had to… we could hold on.
Individual strategy varies here, as a break on these 30 snatches may be in our best interest. It wouldn't be to preserve ourselves for the next set of snatches, but rather because of the burpee box jump overs. The BBJO is a movement that can slow dramatically for athletes when we get overly tired. Slow movement, coupled with extra motion, can add multiple seconds per rep. Let's approach the dumbbell snatches with the burpee box jump overs in mind.
Rep wise, we are half way through the snatches and burpee box jump overs when we complete the first "round" (30 and 15). It is here, where we want to pick up our pace. It's not a sprint at the final 10/5, but rather a fast pace that starts on the 20/10. We can only make up so much ground in a final push… let's start early.
4 Giant Sets:
12 Barbell Good Mornings
Max Effort L-Hang on Rig
Rest 2:00 between efforts
On the good morning, let's stay in the area of 25-35% of our estimated 1RM Back Squat. Lighter load in order to move well.