We have TWO workouts this week...
The Sprint Event ~ Freddy Mercury
&
The Strength Event ~ Spartan Total 2.0
Sprint is not complicated...just what it says... can you put your foot on the gas and finish???
160 Total Reps & 8-Minute Time Cap...no problem, you say... We will see!
Strength has a unique twist to it... 3 Exercises for 1 Rep-Max Attempt (think 1 Big Total)
BUT... there is a little couplet that needs to be completed to finish under a 10-Minute Time Cap
Freddy Mercury
Hang Power Cleans & Wall Balls
Stratagy ~ Unless you are a pure beast ~
UB for 2 & 8...then settle into a pace for 18's...
here you need to decide if you can go 1 break or 2 per exercise...DO NOT allow for more than 3 breaths for the breaks... meaning ~ DO NOT send your HR skyrocketing and breath a lot... keep #'s manageable, but fast paced... The round of 32 & 18 coming back is what will make the difference...
Think 2-8-18 as a buy-in and PUSH the next 3 transitions as best you can...
32 HPC's + 32 WB's + 18 HPC's (over 1/2 the TOTAL reps) need to be FAST but not to the point of spending everything so you have! You do NOT want to break the 18 WB's.
You could go FAST...potentially UB in one of these, but then a 15-30s break wipes that UB round out completely!
Here come 18 WB's...This is when you GET AFTER IT... 18 WB's need to be UB...then it is 2 HPC and 2 WB to finish!!!
Spartan Total 2.0
Thrusters + OSH + Snatch
Sit Ups & HR Push Ups to finish!
Time & Weight Penalties for not completing 45 reps of the couplet finisher!
Today we did both Scaled and Rx Finishers for Time...multiple attempts...for both warm-up and workout...
SO...
Don't worry...I have a plan for you all on SPARTAN!!!
As for Freddy...I will be working on that!?!?!
(my hope is to complete the round of 32's...WB's are NOT my strength, they gas me...we will see)
Resting my back...and this felt ok!
STAN did yesterdays WOD and made it thru Round 10 (I think) and was working on 11
Did scaled version w/o the "extra" reps early...
By Your birth, deliver us from evil!
AWESOME... SO LOOKING FORWARD TO THESE TWO WODS. BRING IT ON FREDDY MERCURY AND SPARTAN 2.0. CrossFit WR is ready to ROCK!
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