For Time:
800m Run
5 Rounds:
25 Double Unders
10 Power Cleans
1 Mile Air Dyne
Skip to 25:00 to see CrossFit’s world champions compete at 14.5.
This week is a real challenge for beginners and advanced athletes. For beginners it will be a test of mental fortitude to just finish this. For advanced, it will be a matter of pushing your mind to the limit while pacing just right. For all it will be a test of movement efficiency and mobility. Poor mobility and inefficient movement will lead to a disappointing performance.
For mobilty, make sure ankles and hips are ready to front squat deep. Roll out that upperback with some weight on your chest, and do the version with the barbell overhead stretch. Be sure to get both ends of your triceps and every direction of shoulder mobility loose as well.
For technique, STAY ON YOUR HEELS AND KEEP YOUR KNEES OUT!!! I know your tired of hearing that so just do it already. Keep your elbows up, get a slight rebound out of the bottom of the squat and be ready to hip drive the bar overhead. Your pressing strength will be diminished from picking yourself off the floor for burpees, so getting the legs to drive the bar overhead is going to be crucial. If you get stuck pressing the bar up, it will eat you alive.
Goal for the week for most of you is to move well, break up sets very early on, and just try to finish. This may be the marathon of CrossFit WODs for many, so don’t shoot your WOD on the first set of thrusters. Take your time, plan to be here for a while and if the bar starts feeling too heavy, take a nice long break. Very different than the approach for most workouts, but I want to see as many of you finish this one as possible.
