No Burpees!!! Thanks Castro, but, woof!
27-21-15-9 Calorie Row, and Thrusters (95/65) and scaled (75/55)
This type of work is what I like to call a “Shut your brain off an go” style. Whoever is willing to push a little harder and suffer the pain a little longer will put up the best scores.
Totals are 72 Calories and 72 Thrusters… pacing will absolutely play a major role in this workout. Not the pacing we have been used to throughout the open, but with YOUR body. Think, keep it around 85% – if you go out too fast and “red line” you will be stuck doing two thrusters at a time and the row will seem like an eternity.
Relax and Breathe!
For the Row… Find your pace and stick to it for every round. The damper setting on the rower should be no higher than a 7 or 8 for the fellas and 4 or 5 for the ladies. Find something you can consistently pull and get close to 1 calorie for every stroke.
For the Thrusters… Rest is your enemy! Stay on the bar as long as you can and try and only put the bar down when you absolutely have to. Pretty reps are easier than ugly ones!
Remember you MUST reset your rower every time you start – have your judge help you.
Warm up… Spend some time in the bottom of a squat to get your self ready… wall squats, glute work etc! A warm up row and then a few sprints on the row should be good. Don’t forget about your forearms!
Good luck team! Congrats on completing the 2015 CrossFit Open and the first ever LoDo Intramural Championships!