WOD:

A. In 15 minutes, achieve a 20RM TnG Deadlift

B. “Don Garlits Drags” by DB

E4MOM:

Race 1:

21/18 calorie row    RX+ 19/17 calorie bike   (MRX 18/15 calorie row)

9 deadlifts  275/175   RX+ 315/215   (MRX 225/125)

Race 2:

21 KBS  24/16kg   RX+ 32/24kg   (MRX 20/12kg)

9 burpee box jumps/step ups   24/20″   RX+ 30/24″

Race 3:

9 deadlifts  275/175   RX+ 315/215   (MRX 225/125)

21/18 calorie row    RX+ 19/17 calorie bike   (MRX 18/15 calorie row)

Race 4:

9 burpee box jumps/step ups   24/20″   RX+ 30/24″

21 KBS  24/16kg   RX+ 32/24kg   (MRX 20/12kg)

Race 5:

9 deadlifts  275/175   RX+ 315/215   (MRX 225/125)

21 toes to bar

 

 

CFHSV Running & Endurance WOD:

Run as far as you can in 90 seconds at an easy pace,

Rest for 10 seconds and turn around,

Run as far as you can back in 90 seconds

Repeat

Run as far as you can in 60 seconds at a moderate pace,

Rest for 10 seconds and turn around,

Run as far as you can back in 60 seconds

Repeat

Run as far as you can in 90 seconds at an easy pace,

Rest for 10 seconds and turn around,

Run as far as you can back in 90 seconds

Repeat

TEST – Run 600m, Rest 15 seconds, Run 600m

Workout Details

The objective for this workout is to create an awareness for your pace and an ability to maintain that based on feel. You will run as far as you can in the time domain, turn around, and try to make it back to the clock just as it beeps; no slower, no faster. There will be a 2:00 rest period between each repetition of the workout as well as before the Test. For the Test, you will record your 600m run time and try to match that as closely as possible on the repeat attempt applying the experience from the previous training.

*inspired by Chris Hinshaw of aerobiccapacity.com*

 

 

 

The CrossFit Games OPEN kicks off Thursday, February 23rd! Get signed up today and make sure you join the CrossFit Huntsville Team! 

If you plan on participating in The OPEN, or if you are interested but aren’t sure what The OPEN is all about, join us for an informational meeting Saturday, February 4th at 11AM.