Quick Maths

Four Intervals, for max reps:

(40 seconds of work, 20 seconds of rest and transition)

Station 1: Row (calories)
Station 2: Dumbbell Push Press
Station 3: Box Jump Step Downs
Station 4: Dumbbell Farmer’s Carry

Load: 50/35lbs

WODprep Strategy Top Tips:

Warm-up (10 minutes): Use the warmup as an opportunity to warmup rowing paces so you can dial in how aggressive you want to take that. Use a pvc to warmup the arms and grip for the pushpress and farmer’s carry. 

Stimulus: Lifting under aerobic fatigue 

Strategy: You’ll have to be smart with the pace that you come out with today. For the calories, get the fan spinning and into your pace quickly. Hold onto big sets of the push press, but know a quick set down isn’t the end of the world. Use the box jump as almost a recovery minute. Hook grip the kettlebells if possible to ensure a longer distance on the farmer’s carry. 

• Pacing- Similar to the CrossFit quarterfinals workout, this will be all about maximizing where you can get the most reps. You’ll want to row hard, and then allow the box jump step-downs to be a sort of recovery. Think of the boxes and the walks as a place to catch your breath, and the row and push press is where you make your money.
  

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. This Workout came from our WODprep Master’s Intermediate track. 

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