CrossFit Games Open 25.3 Prep, Primer, Plan

TTRU Fitness Podcast with Adrian Conway

Today Coach Conway breaks down the head to head to head match up of Dallin Pepper, James Sprague and Jayson Hopper and of course gives you an enjoyable trip behind his brain and how it works when analyzing a workout to help you reach your max potential. If you are looking for a Prep, Primer and gameplan reference the show notes below!

www.TTRUfitness.com

TTRU Prep, Primer, Tips 25.3

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts

5 wall walks

25 cleans

5 wall walks

25 snatches

5 wall walks

50-calorie row

Time cap: 20 minutes

♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch

♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch

25.3 is a capacity test at its finest. No specific limiters for those of you who have been doing CrossFit for a while, there is something for everyone. The wall walks will add up quickly for day to day athletes and will create a sticking/slowing point for many after the deadlifts and just before the cleans. The first row needs to be paced–you should have an idea of how hard and how fast you plan to go on that effort to set yourself up for success with so much more work looming. That will look different for each person. It shouldn’t be a recovery paced row but if you sell your soul or mispace here by going too fast, your whole time will pay for it. Deadlifts should be broken up early and often for EVERYONE, don’t be an idiot. The cleans should be singles (pick plates that don’t bounce much, this is the only place people can hope to catch Dallin, his plates bounced all over the place). The snatches, however, can’t be dropped each rep if you plan to make a charge at a Seminfinal. If you have the capacity, consider 5x5 quick rest for touch and go sets, or even 10,8,7 for those who like descending math. For everyday athletes looking for the best score possible, this is still a place to consider singles, just make sure the barbell stays in your control on the way down to avoid bouncing all over your friends or into your shins. On the final row: start hard but not sprinting, you will whittle away. Consider having minimum expectations on wattage like you did on the first row to start and as you surpass 20 cals, try to keep building speed every 5-10 cals through the finish!

Warm Up

3:00 easy row

_________

3 inch worm

6 Spiderman + twist

12 plank shoulder tap

2 rounds

________

3 push up

1 wall walk

2-3 wall walk for speed/tempo

________

5 deadlift

5 muscle clean

5 muscle snatch

________

5 deadlift

5 power clean

5 power snatch

________

2x5 power snatch (build to workout weight)

2x5 power clean (build to workout weight)

2x5 deadlift (build to workout weight)

_________

Row :30 hard, rest :30 x 2

Rest 3-5 minutes

Go get it!