Going Loooooooong

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.


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