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Tenacious Tuesday

3
Sep

Tenacious Tuesday

Challenge/Foundations, CrossFit Village Berwyn – CrossFit

Hey there Village Berwynites,

Just wanted to give you a brief update about what’s happening with the programming. As you may (or may not have noticed), we’ve been working in a few longer metcons. Some of those have been our “oh so fun” Tuesday workouts, but some have fallen on other days.

The intent is to transfer the longer warm-ups from the last few months into these metcons. You should all feel comfortable with what pace you can easily keep for 12-15 minutes, so now it’s time to move the intensity to a higher setting.

The goal isn’t to burn our in a blaze of glory come minute 3 (you know if I’m talking to you…), but instead try and understand what pace you can maintain. Start out a little slower than you think you should, then work to stay at that pace or faster.

Understanding your own pacing will help in these longer workouts, but also help you when deciding if it’s time to go for it.

As always, feel free to reach out to your coaching staff if you have any questions!

Warm-up

Warm-up (No Measure)

Move for 10 minutes :

20 landmines

10 box jumps

5 low ring push ups

Metcon

Metcon (AMRAP – Reps)

Complete the following 3 minute AMRAPs, with 3 minutes of rest between.

21/15 cals on the rower

21 lateral burpees over the rower

Max Wall Balls

Rest 3 minutes

18/12 cals on the rower

18 lateral burpees over the rower

Max Wall Balls

Rest 3 minutes

15/9 cals on the rower

15 lateral burpees over the rower

Max Wall Balls

Rest 3 minutes

12/6 cals on the rower

12 lateral burpees over the rower

Max Wall Balls

Score will be total wall balls.

Rx: 20/14#

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