CrossFit 250222
The Other Total

Clean 1 rep
Bench press 1 rep
Overhead squat 1 rep*

Hang Power Clean: 165-175-185(f)
Bench Press: 225-245-255
Front Squat: 175-195-215

Score: 645

Today is a day to find a heavy single in three classic lifts. This workout has been coined as “The Other Total.” You are allowed to warm up and then have three attempts at each lift before moving on. Shoot to find a heavy single for each movement. Scaled the OHS to front squat - I probably lack the mobility to do a proper overhead squat and didn't want to use a heavy day to test that out. Everything felt real good - was slow on the last bench set but fought to complete the rep. Failed my last clean at 185-pounds. Need to turn my elbows over quicker at these heavier weights. Don't be afraid to take the bar in a half-or-quarter squat either so it does not need to travel as far on the way up. 

Workout 4 - RowErg - Short and Spicy

9 x 1:40 steady, :20 power (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

This is a practice of control over your intensity.  Because it is a continuous effort, your intensity needs to support the duration.  As we move through this workout, you are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity.  Full rest during the 2:00 after round 5. During the :20 power periods, you'll need to row by feel as you won't be able to see rate or split. 

Row Conditioning 
Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED

Row Power Intervals 
6x 1 mins with 2 mins rest
🎯 2k splits
📉 as low as possible

Sprinkle in some 20-30 second sprints at your target pace during the warmup. The key is in the first 2-5 strokes/rpm - big power with extremely quick recovery. Keep the drive tight and full and stay in control. Use the 2:00 rest periods to gently recover, it's good to move rather than staying fixed. 

Accessory

4x30 banded pull-aparts

3x15 SA banded pulldowns

2x15 HR push-ups

1x15 SA KB bottoms-up press @ 18-poinds (failed after 12 on left arm)

Rowing Intervals 
1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00 - equal work and rest.

Equal work and rest intervals that increase by 30 seconds each time, working up from 1 minute to 4 minutes. Held 5K pace and rate throughout. 

Hang Power Clean 1-1-1-1-1

115-145-175-185(f)-180 pounds

Midline

2x20 Unbroken GHD sit-ups

9 Rounds, OT2M: 

330 meter row 

2K + 8 

2K + 4

2K 

Repeat this cycle three times for a total of nine rounds. 

You'll rest until the 2:00 mark and start the next interval. Get down to target pace within five pulls. Do not exceed targets - the goal of today's session is control and consistency across all intervals. 

Stroke Rate Pyramid 
10-minute intervals with 2 minutes rest between
First Interval: change the rate each minute
r18-20-22-24-26-28-30-26-22-18
Second Interval: first minute light, second minute with pressure
r20-24-28-26-22

This was the fourth workout in Skeleton Challenge C2 podcast. Woke up with sore legs and kept the pacing on the moderate side, especially during the first interval.