50ft Shuttle Run For Max Line Touches In 3 Minutes,
Then immediately perform
6 Round Tabata:
Deadlift 225/135
Games '10 Style Push Ups
Box Jump 24"/20"
Burpees
Score total line touches plus total reps from all exercises.
You all are probably familiar with the concept of swinging the heavy bat. Put a big ol' weight the bat to make it heavy, then when you step up to the plate without the weight, you can swing much harder. Well I am not sure if this concept actually allows you to swing the bat harder, but it sure feels like it does.
"Swinging the heavy bat" is the just the plan for Wednesday's during the CF Open. When we find out the workout Tuesday night, we are going to put in a workout that makes sense with what we have already done this week, and preps us for Saturday's competitive workout. We intend to make the workout harder in some respects than the competition WOD. It will be likely to include movements that relate to the weekly competition WOD. Wednesday should be great day for a hard workout intended prime you for the weekend and give you time to recover and perform well.
It is unusual in CrossFit that we train for a specific task, but this is about training to compete well, and doing so once in a while seems to fit right into constantly varied in my book. So yes even though you may not have entered the competition, you're basically going to be doing it anyways.
The rest of our programming is as usual. Strength, conditioning, etc etc with Open WOD of the week on Saturday. As a competitor, it is important that you realize that the entire programming is still meant for optimal training as well, not just optimal competing. Competing and doing Rx WODs 5-6 days a week will probably be overtraining you.
So what I am getting at here is for you to be smart about your training and competing. With a full scale 6th gear WOD every week, you are going to need to think about when to rest, when to train, and when to go full throttle. Throw in extra stretching rolling. ON a day when you are smoked, either completely rest, or work on low intensity skills. Just make sure you are thinking about these things and making the best decisions for yourself. Talk to one of us about your game plan if you have one or if you need one.
