P Hill is usually a ‘full house’ on Saturdays when we do the heats for the CrossFit Open. This week, we’ll be having an ‘after party’ for 14.4 in Pleasanton!
Mobility: Ankle Mobility.
Skill Practice Warm Up: 5 push jerks on the minute for 5 minutes. Use light to moderate weight. Focus on a maintaining a good front rack position. Adjust the load up or down if needed (during the ‘rest’ portions).
Cover as much distance as possible in 20 minutes running or rowing. You must perform at least 800m of running and 1000m of rowing for the workout to be considered “as prescribed”.
Scaling Guide: 3600m – 5000m
*Women’s “As Prescribed” weights and reps (Rx)
Coaching Tips: Plan on rotating between movements multiple times. Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress. Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc.
As the time comes to a close, don’t run out too far from the clock (to make the distance traveled easier to estimate).
Compare To: 2014 – 02 – 06
To quote Craig Howard (DCF Owner): “We don’t care what you wear. We care about what you do when you are here.”