Workout
50-40-30-20-10
Double unders (and tips for working on DUs)
KB Swings (53/35)
Sit ups
1 Turkish Get-Up/side after each round (53/35)
^35 min time cap
**I love long workouts, these ‘sexy metcon’ that draws people into CrossFit. You’ll see people who gravitate towards the strength days, such as Tuesday’s clean and jerks, and Thursday’s deadlifts. But you’ll also find those few who are sore from the week, but will look at this workout and say, “ooh.. that looks awful.. okay, I’ll do it”.
With that said, I also like these workouts with a timecap on them. It’s not meant to be mean, but to keep everyone finishing around the same time no matter their ability. There might be some that finish in 20 minutes and others closer to the time cap. But rarely should you go into a workout hoping to get capped. There’s the lure of Rx, but I look at the intensity of the workout and sustaining that throughout. Can you keep moving quickly throughout workout without your pace or the intensity of the work suffering too much?
I’ll compare this to a previous Saturday workout that I know a lot of people didn’t finish. In my opinion it wasn’t poorly programmed, but poorly scaled and/or executed. If you’ve got the double unders, then go unbroken. Otherwise, break them and the swings up into 2 sets. Do the sit ups in 3-4 fast sets. Those shouldn’t be a long slog – keep the intensity up.
The drive of a workout like this – as with any! – is beat the time cap, to move fast, and keep moving even if you haven’t recovered or taken enough time to catch your breath to keep going. Each part should be a bit anaerobic – a sprint. And if that means scaling the number of DUs, height of the swing, weight of the KB, reps of sit up, or weight of the TGU, then do so.