Bring A Friend WOD
Thursday 6:30pm
No experience needed, all body weight metcon that is fun!
No 5:30pm WOD Today only
Brewery 7:30!!
Stimulus Of the Day
Hopper workout from the 2007 CrossFit Games.
Pull-ups in 3-5 sets, reducing total volume if needed. Moderately loaded push jerks should always be unbroken.
Heavy on the grip and pulling strength/stamina.
Whiteboard Of the Day
Today’s workout is a workout from the 2007 CrossFit Games. It is considered to be a “hopper” style workout because the workout was created by pulling exercises out of a hopper at random.
The row at the beginning of the workout is a trap. The key to doing well on this workout is to find a pace on the rower that allows you to get off and immediately get started on the 5 rounds.
The row distance is not adjusted for females because the distance was not adjusted in 2007. So, in an attempt to maintain the integrity of the workout, women and men will be completing the same distance. As a goal, all athletes should be off the rower in under 6:00.
This is a pull-up workout with a total of 125 reps. Strategy plays a big role: shoot to complete each set of 25 reps in 3-5 sets. Consider rep schemes like 15/10, 10/8/7, 8/7/5/5, or even 5/5/5/5/5 if necessary.
The push jerk loading should feel on the lighter end of moderate with the ability to perform every round unbroken. If you pick up the weight and you think you could perform 10 reps before breaking, then the weight is perfect. However, if you pick up the weight and you think you could do 15, then the weight is too light.
Prior to starting the workout, you will have the opportunity to build up to a heavy set of 5 push jerks from the floor. This should be heavier than the weight you are using in the workout.
Lifting Of the Day
In 8 Minutes
From the floor
Build to a heavy 5 rep Push Jerk
Metcon Of the Day
2007 Games Event 1
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
