Sandra.
Pic: Angela Clancy.

  WoD: "Bambi Legs"

Complete 4 Rounds For Time

of:

China Town Run

15 Back Squats

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• CrossFit workouts come in many different forms. There are workouts that are known as "complimentary" meaning that the movements work well together. Lets take a deadlift and a handstand push-up. Both moves can be done reasonably fast if scaled correctly and when you finish the barbell and move to the HSPU nothing there will stop you from moving.
• Then there are workouts known as "interference" workouts. These are ones that carry certain amounts of redundancy to them. Moves that are by design grouped together to test us. Test our stamina, muscle endurance & sheer capacity. Todays workout has running & back squats. Legs vs legs!
• Today is all about finding a pace to attack the workout that allows you to win your internal battle. That battle being disciplined enough to hold a run pace you can do but aren't comfortable with. Then you need to be self-assured on the barbell. The weight is meant as moderate. In todays context that may be lighter than you think. We expect everyone to get through the 15 reps in 1-2 sets AND to be safe in doing so!
• If we can buffer that fatigue and keep moving we will find that right dose of the day and it will feel intense for sure!
• There are NO spotters about today. YOU need to take accountability for the rep you are about to attempt. Simple rule of thumb = If you aren't sure its on then re-rack the weight.
• Overall goal today is 15 mins or faster.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post your TIME to your Beyond The Whiteboard account.