This one’s about Crossfit, so if you could care less about that, I promise next post will be much more interesting for you.
The workout is a mashup of 12.1 and 12.2 (or maybe 12.4, I don’t remember) and is one long nasty sucker. I’m not gonna go into detail about whether or not I think it’s clever/dangerous or anything else.
This workout will kill you in four different ways and I’ll help you prepare for those that can be prepared for.
- It’s gonna fuck with your mind. You’re gonna have to be smart and follow a gameplan for this one. The short and sweet on this one is this: If you can do reps with the heaviest bar, pace yourself moderately. As long as you can get just one rep with the next bar, your tiebreak time means nothing. If you can’t get the heaviest bar overhead, you need to go flat out from the beginning. Your workout ends when you’ve done the final rep with the 165lbs bar.
- Cardio. The burpees will sap your strength. No real way of getting around this, except being prepared and pacing yourself. Aim for a 3-5s/burpee pace if you want to do well. Unbroken burpees. Keep a steady pace throughout.
- The easy reps on the first 2 bars will set up a suboptimal movement pattern for the heavier weights. Simply put, nine out of ten will power the light bars up and catch them with almost straight legs. Doing that for 60+ reps will set you up for bad lifts on the heavier weights. The cure: try to get under the bar a bit on the lighter reps and go progressively deeper. Keep this in mind when you hit bar #2 and start greasing the groove for bar #3 around halfway through.
- The burpees will tighten up your hip flexors and wear out your shoulders. Not much to do about the shoulders, except tucking the elbows to get the triceps more involved on the burpees. As far as the hip flexors go, tight hip flexor will make catching the bar in a deep squat even harder. I recommend that you warm up really well, then spend 10-15 minutes on mobility work on the area. Then warming up specifically for the workout. Do the mob in the videos 2-3 minutes per leg per mob. You can add in other mobs for the psoas/hip flexor if you want to.
Equipment/setup: lifting shoes obviously. Make sure your target doesn’t swing. Keep the target slightly in front of you (so you know where it is) and mark a spot directly underneath it on the ground (so you know where it it at all times). Use a hook grip. Buy new thumbnails on monday.
I hope this helps you perform even better in this workout.