So here at CrossFit Zone we do our programming. Often times we (or I) have a bias towards workouts that take 15 min or less, with the occasional 20 or 25 minute WOD thrown in for fun. Well, that just changed… for today. We’re going to push to a longer time domain (unless you’re super duper fast) and it will be a good mental and physical challenge. We don’t need to do these very frequently, but they can have value as tests, so come out and join the fun!
Today’s Workout
Buy-in: get a full warm-up in before class!
WOD: “Friedegg”
AMRAP in 35 minutes of:
- 400m run
- 10 power snatches (55/75)
- 10 sumo deadlift high pulls (55/75)
- 10 back squats (55/75)
- 10 pushups
- 10 double crunch
- 5 turkish get-ups/side (25/40-45)
- run counts as 1 rep, total reps/round: 61
- if you leave the gym with 1 min left on the clock and run for that minute you get a half rep
Zone 3: scale bar weight to 45/65, get-ups to 15/30-35, scale time as needed
Zone 2: scale time as needed, scale bar weight and kb as needed
Zone 1: scale wod as needed
NOTE: this WOD isn’t a great idea if you’re going to hit the Zone Games on Sunday… unless you’re a trooper and you don’t care! If you want to stay relatively fresh for the Games, skip this WOD or scale it right down to 3 or 4 rounds.
Cash-Out: Survive. Search for lost souls.
amazinggggg … I am speechless, and soo excited for tomorrow morning!
Charly… yeah budday! It’s going to be a cracker, lots of fun (actually sad that I will be missing it!!).
PRELIMINARY ZONE GAMES INFO:
Getting the WODs sorted, here’s how it looks so far –
Int/Adv – 2 “events” however there will be 5(!) scoring opportunities, more than we’ve ever had before
the Int/Adv competitors will be pooled together (males and females still separate) with scaling allowing direct comparison of scores – i.e. you’ll all be competing on a “level” playing field. That means we might see a mix of intermediates and advanced on the podium… or who knows?
Novice division is getting sorted, looks like 2 “events” also with multiple scoring opportunities, males and females will form one larger group with appropriate scaling allowing for direct competition.
I’ll be working on the schedule tomorrow and hopefully it will be posted by Friday night, possibly Saturday morning.
time to get excited gang!
Turts
interesting…
so the competitors and judges meeting isn’t tonight at 6:30 as this link would have me believe?
https://crossfitzonex.com/events/crossfit-zone-games-4
you are correct craig-no competitors meeting tonight as brigit obviously just cut and pasted that and may have forgotten to read it!
we will have that on sunday morning prior to destroying some wods
Cool, is 9:00 am on Sunday still the start time for briefings etc?
maaaan, i can’t come down today. This workout looks sick!!! Can we have a redo of it tomorrow 😉
Stay tuned for info about Sunday, likely first heats at 930 or 10am, wrapped up by 330-430pm.
Holy poop this WOD was nasty!
Great WOD today 🙂 It was nice to stay at a consistant pace and not go all out! Great job by everyone so far today.
Cam, how much time do you spend coming up with the names relative to the time you spend programming the WOD? Is it 50/50? Because both are equally excellent.
That was epic. Possibly one of my favourite workouts of all time. I’m glad you’re programming the longer ones in, Cam! Thanks 🙂
I have to start saving some of my workout slots for the end of the week.