Low Mood, but High Knees and High Tempo

JT Scott | 05/10/2020 | 6

One of the things I find most rewarding about a great CrossFit workout is the complete sense of redlined burnout when I’m able to push the tempo to the limit. Early last week I hit that a few times with workouts that felt just tailor-made to make me vomit. (I didn’t, but it felt close a few times.)

However, that feeling is also one of the hardest ones to get when I’m emotionally drained. And these past 8 weeks have definitely been draining. I’ve been feeling it through the end of the past week, and it’s lingering now even with a lovely Mother’s Day in the books.

The box just before opening in Nov 2011. Same chalk bucket made out of an oil bucket that I inherited from the Souza Bros Foreign Auto that was here before us.

Whether it’s the pressure of the clock, or the selection of movements, or the pressure of a friend next to you pushing the pace – when we’re dragging ass in the box there’s usually a way to find that extra boost that can get us to redline. But we’re not in the box right now. And damn if that don’t make it hard to find the redline for me sometimes.

That’s why it’s an absolute delight today to get a little of two different flavors of encouragement! The first little EMOM has you on the clock for intervals, burning out the core and then throwing it into high demand to earn points the only way there is – by hitting that same set of muscles hard and fast! The second 5-Rounder has super-fast movements that give you no reason to slow down but every reason to redline as you race to the finish.

I’m looking forward to this! Thanks, Jenna!  

EMOM 8
0:20 hollow hold or tuck hold
0:20 sit-ups
Rest for remaining 20 sec of each minute.
 * This is 40 secs work, 20 secs rest, 8 times through.

 – then do –

5 rounds for time:
20 renegade rows (10 L/10 R)
20 DB/KB/object swings
50 high knee running steps (R=1, L=2, R=3, etc)

Renegade rows demo: https://www.youtube.com/watch?v=kkM035pjV30
  * If you don’t have DBs or rocks or heavy stuff to pick up, do planked shoulder taps instead renegade rows