Workout
4 Rounds for Time:
500 m Row
15 Wall ball (30/20)
20 DB Hang Snatch (45/30) – total reps
25 Russ KB Swing (70/53)
*40 min time cap*
**Does it feel like we’ve been doing a lot of long workouts recently? Too long? Too many? Just right? I’ve mentioned before the lure of the ‘sexy metcon’ that draws people into CrossFit. They like workouts like this because it makes them feel ‘fit’ with the belief that cardio is the way to lose weight. Check out the FB Community page where there’s talk of being hungry after deadlift day. Hungry for both food and more barbell. I feel like we do a good job mixing both.
And I think this is a good example of that. Yes, there is some cardio with the row portion, but unlike last week’s double under bonanza, 500m should take 1:30-2:30 min tops. Going a little heavier on the wall balls, but at 15 reps, 1-2 rounds unbroken should be doable with following rounds at 8/7 or 10/5, respectively. Sticking with lighter DBs again v 50/35, so these ‘grip and rip’ snatches from the hang should be easy to knock out 10/side. And easy on the forearms, too. But not-so-easy on the forearms/grip will be some heavy Russian KB swings to wrap up each round. A simple thing you can do with these to save your grip is to open your hands a little at the top of the swing, let gravity bring the KB down, then re-grip in the middle of the descent to redirect the KB between your legs. Stay loose, avoid the death grip on the handle.
Keep rounds under 10 min and you’ll be in good shape to finish under the time cap.
But I challenge you to keep each round closer to 7 minutes, 5 min for those to want to test their mettle.