#cfsopen2018 #wegotthis #cfspride #tips #18 .1 #repost @nicole.carroll with @get_repost
#18point1 ... Gas, Grip, Grind
Small rep schemes and relatively light load, this workout is designed to keep you motoring—continuously for 20 min.
And, if rowing is a strong suit for you, you’re probably going to like this one!
Find a pace just below “threshold pace” (not comfortable, but not redline) and don’t get sucked into wasting time resting too much during the numerous transitions.
*See full tips in the CrossFit Journal (link in bio) for some ways to determine the best pace for yourself.
If you need a grip break before the row, toes-to-bar are the preferred place to do it. Dropping off the bar saves you a little work, whereas dropping the dumbbell adds work.
If you break here, do it with intentionality and get back up on the bar as quickly as possible.
DB CLEAN & JERK:
Try hard to finish each set of 5 unbroken. Switch hands on the way down instead of dropping the dumbbell.
A little trick (in case it is not intuitive for you): Start with your dominant arm on cleans. This lets the non-dominant arm recover a bit more after toes-to-bar.
Maintain straight arms while driving AGGRESSIVELY through the legs. Focus on RELAXING your grip on the paddle and your shoulders. Your upper body—grip and pull—will be taxed so use your leg drive to get the work done.
Move through the toes-to-bars and cleans quickly, and no matter how tired you are, get going right away on the rower. This is not meant to be a break/ recovery row by any stretch but it is still the least costly place to “recover” because however slowly you are rowing, you are still accumulating calorie credit.
A 20-min. workout is always a mental grind. Expect there will be a point where you feel like you can’t believe there are still x minutes of this left. Then, tell yourself...”I love this sh*t and I can do this all day!” Muster up a little smile, keep taking big breaths and keep pushing.
Good luck! #xoxo
@crossfit @crossfittraining @crossfitgames #2018crossfitopen #18point1 - 11 minutes ago