Flash in the Pan

2:30 interval:

400m Run
Max Alternating Clean and Jerks @70/50lbs

–rest 1:00–

2:30 Interval:

500/450m Row
Max Single Arm Dumbbell Overhead Walking Lunges with remaining time @50/35lbs

–rest 1:00–

3x through (6 total sets)

WODprep Strategy Top Tips:

Warm-up (10  minutes): Hit both a run and a row to help warmup the body to move today. Once done, some walking lunges and inchworms will help get the shoulder ready for some dumbbell work. Spend some time warming up both the clean and jerk and the lunges with some lighter weight DBs. 

Stimulus:. Dumbbell Endurance, Interval repeatability.   

Strategy: Today’s workout has Intervals of alternating work. You’ll start on a run and with the remaining time hit max reps of an alternating clean and jerk with a heavy dumbbell. We want to have 30 seconds at the minimum for reps, so make sure you pick a run pace that allows both that and the ability to get right onto the movements.

• Dumbbell Hang Clean and Jerks- Deadlift Dumbbell to full hip and knee extension. Make sure to use as much hip and as little bicep as you can in the Clean, and lockout on the jerk. For this format, you are going to alternate reps each time, so focus on receiving the dumbbell in a strong position.
  
  
• Dumbbell overhead walking lunge– Make sure your setup and lockout are strong before you start moving. Keep feet balanced, and stand up to extension before your next step. Focus on driving dumbbell overhead the entire time and use non-working hand for counterbalance. 

Want to improve your engine to break into the sport of CrossFit? Ben’s got you covered!

Want more workouts like this?

Check out our Online Programming for Master’s Athletes.
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