CrossFit Valitus – CrossFit
Rush Hour (5 Rounds for time)
On the 4:00 x 5 Rounds:
15/12 Calorie Row
9 Barbell-Facing Burpees
6 Power Snatches
Barbell – 135/95
Rx+ Bike (12/9 Calories)
Building intensity through intervals.
In “Rush Hour” we have 5 x 4:00 windows that start on the 0:00, 4:00, 8:00, 12:00, and 16:00. Inside of these windows at each start, we’ll complete the work above. Recording the amount of time it takes to complete each (not the time on the clock), we are looking to have our athletes finish in the rough area of two minutes per round. This will naturally vary between athletes. Our score however, will only be our slowest round.
In other words, if we have rounds that look as follows, the bolded time will be our score for the day:
1:45, 1:49, 2:01, 2:09, 1:52
Let’s still record all five rounds, and the system will pick up on our slowest round.
Stimulus wise, we have a moderately heavy barbell at the end of each set – the 6 power snatches. We are looking for a load that we could cycle for 9+ repetitions when completely fresh, if we went for it. On the challenging side, but one that we are very confident we could complete in sets throughout the workout if we had to. Singles at a point inside this workout is by no means the wrong approach – but we want the barbell to be manageable enough so that we simply aren’t forced to.
On the barbell-facing burpees, a smooth, methodical pace is our aim. We are looking for an immediate transition to the barbell, so being a touch conservative on our pacing here to allow that will be important. If we see ourselves struggling some on the barbell loading, we want to pace these a little more. If we are very strong on the barbell, we can push our intensity here.
And finally, on this power snatch barbell, we are looking for an aggressive finish. We do not need to complete these six repetitions unbroken, but as the stimulus details above, we could if we had to on the first round.
Metcon (4 Rounds for time)
On the 3:00 by 4 Rounds
300 m Run
Record each round. Slowest round is your actual score.