CrossFit Valitus – CrossFit
El Nino (Time)
1 Mile Run
50 DB Snatches (50/35)
400 Meter WB Run (20/15)
20 Burpee Box Jumps (24″/20″)
A descending repetition chipper, starting with a one mile run buy-in.
Although we will find some separation inside this distance, we want to remind ourselves that it is purely the buy-in. 10 seconds, although significant in a one mile race, can disappear in a single transition inside the gym in the following movements. We want to move here on this run, but it’s truly the buy-in. Let’s visualize the pace we believe we would hold for roughly a ~5K distance.
On the following DB Snatches, we have a single larger set. At 50 repetitions, a steady and methodical pattern for touch and go reps is key here. With a micro-pause at the top, we can settle into a breathing pace on these snatches. The key is to find the place to get the air in. Naturally, it is not in the bottom of the rep, and is instead after lockout as the hands are changing the bell as it descends.
Next comes our Wreckbag run, with a moderate weight bag. Here, we may see just as much separation, if not more, than on the 1 mile run. It is very easy to lose time here, and although we are not trying to “win the workout” here, we know that we want to move with a purpose here.