“CHANGE OF PLANS” 

AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups
9 Double Dumbbell Hang Power Cleans

Rest 5 Minutes

AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats

Rest 5 Minutes

AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks

Dumbbells: (50’s/35’s)

*Score = Sum Total Rounds + Reps

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5FRx

TRAIN

This week let’s dive into the different CompTrain Workout Types and the importance of varying training intensity.

Check out Ben Bergeron talk about “The Secret Sauce of CrossFit Programming” https://www.youtube.com/watch?v=Lzhida4nLz0

Sprint: Athletes are building in speed and never slowing down. Emptying the tank!
Threshold: Athletes are finding the upper limit pace they can sustain during a workout without needing to slow down.
Pacer: Athletes are strategizing to find the most efficient way to complete a high volume or high duration workout.
Grind: Athletes are working at a slower pace to get the work done.