Announcements:
- CrossFit 858 Holiday Part/Build a Bike Charity Event: Saturday December 17th 5pm! CLICK HERE
- Check In/Review contest: CLICK HERE
SWOD: Week 8 Clean and Jerk 1RM Testing (20 min)
Power or Squat Clean OK
Recommended warm up:
- 3 x 50%, 3 x 66%, 2 x 80%, 1×90%, 1×100% etc
WOD
2k Row for time
*A 2k Row is the longest “Sprint Distance” so come in ready to FIGHT
*Possible Strategies for pacing a 2k: (Gold standard for guys is 7:00 and 8:00 for ladies)
- 0-500m a little faster than goal pace
- 500m-1000m at the goal pace
- 1000-1300/1500m a little slower than goal pace
- 1300/1500-1600/1700m at goal pace
- 1600/1700-2000m All Out Sprint
- First 15 pulls harder
- Settle into goal pace (so now you have a buffer)
- Fight the last 400-500m
- 0-500m 2 sec slower than goal pace
- 500m-1000m 1 sec slower than goal pace
- 1000m-1500m 1 sec faster than goal pace
- 1500m-2000m 2 sec faster building to an all out sprint
So an example if the goal was a 7:00 2k Row, that is a 1:45 2k pace:
- 500m @ 1:44
- 500m @ 1:45
- 300m @ 1:47
- 200m @ 1:45
- 200m @ 1:44
- 300m @ 1:40
- 15 Pulls Hard (~150m at 1:40 pace)
- 150m-1500m @ 1:44 bleeding to a 1:47 pace
- 500m All out
- 500m @ 1:47
- 500m @ 1:46
- 500m @ 1:44
- 500m @ 1:44 down to a 1:40 pace