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Monday, January 2, 2022

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Lactate Threshold

*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up together

2 min bike/row

10 PVC pass thru > ATW > good mornings

3x: push-up > dog > Spiderman > pigeon

:30 squat grind

5 hanging shrugs w/ pause

BB front rack str

5 BB front squats

5 BB thrusters

-3 min prep-

SOD

In 10 minutes, build to challenging single BB Thruster

-2 min BB prep & return to board-

WOD Review: 4 min

-3 min prep-

WOD

CrossFit Open’s Workout 22.3: For time (15 min time cap)

21 Pull-ups

42 Dubs (Double for singles)

21 Thrusters (weight 1)

18 Chest-to-bar pull-ups (55+ COB)

36 Dubs

18 Thrusters (weight 2)

15 Bar muscle-ups (55+ C2B)

30 Dubs

15 Thrusters (weight 3)

(95/65) (115/75) (135/85)

50+ (65/35) (75/45) (85/55)

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