"Tri Sprint Intervals V1"
5 Rounds:
AMRAP 4:
30/24 Calorie Row
30/24 Calorie Bike Erg
Max 10-Meter Shuttle Runs
Rest 4:00 Between Rounds
On The 2:00 x 24 Minutes (3 Rounds):
0-2: 30/24 Cal Row
2-4: 30/24 Echo Bike
4-6: 30/24 Cal Ski
6-8: Assign skill movement not in Open workout
Because we do not know what the open workouts will be, we'll be completing 3 versions of tri-sprint intervals during the open. These are low impact and will not interfere with the movements we may see on Fridays. With 4:00 on and 4:00 off, athletes should be working hard during each interval.
Lowest round of shuttle run reps.
Row and Bike | :90 or less.
Shuttle Run | 1:00 or more of work.
Recovery Effort
During The Open we’ll be completing 3 different versions of “Tri Sprint Intervals”. The purpose here is to allow our athletes to maintain moderate intensity while allowing their muscular and nervous systems to recover from the peak performance intensity of the CrossFit Open workout from the previous day.
Row
Reduce Reps
30/24 Calorie Ski
1:30
Time Cap
Bike Erg
Reduce Reps
30/24 Calorie Ski
1:30 Time Cap
Shuttle runs
Run/Air Run
Assault/Echo Bike
Every 10 meter shuttle = 1 rep.
Whiteboard Brief
General Flow
Specific Flow
Practice Round
Break
Workout adjustments if needed
Look For
5 Rounds:
AMRAP 4:
50 Double unders
20 Burpees
Max 25’ Shuttle Runs
Rest 4:00 Between Rounds
“Nothing great was ever achieved without enthusiasm.” - Ralph Waldo Emerson
There is a difference between one who is “there”, and one who is “being there”.Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”.
The other is “being there”.We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the daily distractions of life. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.The obvious application here is in our training.
If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.
5 Rounds
10 Hollow rocks
:20 Hollow hold
