Mobility WOD-Squat Preparation
(A) Back Squat 20rep (Use 20.5kg less than 5rm)
10 KB Snatch 24/16 (Alternate)
"Burner" 4 Rnds
10 Wall Ball 11/9ft & 9/6kg
10 Box Jumps 24/20
10 KB Swing 24/16
STOLEN FROM CROSSFIT NEW ENGLAND.
This WOD is what I call a Burner. Burners are all out efforts and one of the best ways to build metcon quickly. Burners should work fast cycle times and no transitions. "Helen" and "Christine" are examples of some longer, but well programmed Burners.
Here is what burners should like:
-Straight sets - if you are breaking or stopping you are not achieving the desired goal. Shorten up the reps or lighten the load.
-Light Weight - if you are thinking about the weight you're not trying to increase cycle time.
-Short time domain - 2 to 6 minutes. We don't exercise in one energetic pathway, but we are trying to max out the Glycolytic Pathway. Think about a max effort 800m Run.
-No Pre WOD Stress - These are wods that you should be able to jump into without a lot of physical or emotional preparation.
-NO DOMS - there should not be any excessive soreness from properly programmed Burners. We are looking to build you up with these not break you down in anyway. For that reason I wouldn't classify "Fran" as a Burner.