Digestif
I’ll let you in on a little secret: sometimes it’s okay to skimp (or skip) the metcon. Not always, of course – but it’s perfectly okay from time to time to just lift heavy and go home to sit on the couch for a while.
Now, while programming for a whole facility and for folks who may only show up on an irregular basis, we’ll tend towards doing both a metcon WOD and a Strength lift in each class. Get both stimuli in together on the regular as often as possible. But sometimes when it gets heavy, darn it if we ain’t tempted to just have the whole day’s focus be about one real heavy lifting session.
CrossFitters tend to love the burn and exhaustion that comes from the metcon WOD and may not be as familiar with the equally satisfying (but very different) exhaustion that comes from a super-heavy lifting session. 14 years of experience has taught me that having a day with NO metcon WOD is about as popular as a fart in an elevator, so we don’t really do that except extremely rarely.
But that’s the beauty of a classic 21-15-9 workout. You’ll have plenty of time in class to just focus on that lift, and scaled appropriately you’ll be in and out of this workout in no time at all. Just a little digestif after the big meal of this meaty lifting session.
STRENGTH:
Front Squat
5 reps @70%
5 reps @75%
5 reps @80%
4 reps @85%
3 reps @90%
WOD:
21-15-9
DB Snatch, Alternating (50/35)
Calorie Row
* Time Cap 10 mins