"Mental Marita"

EQUIP: WB (20/14), SB (30/20), Bar (c: 115/85, p: 95/65, f: 75/55), DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*100 Jump Rope (warm-up Double-Unders)

*10 Goblet SB Squat

*10 Wall Ball

*5 Push Press to Behind-the-Neck Push Press (light load)

*5 DB “Cluster”

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"Mental Marita"

(Workout patterning inspired by CrossFit West Coast.)

WOD A:

5 Rounds -

Within 3 Minutes, Complete:

*30 Wall Ball (20/14)

*x# Ball Slam (30/20) (30 rep cap)

NOTE: To determine # Ball Slams/ Round: do Round 1 as 30 WBS + AMRAP Ball Slam; stop BS’s at the 2:45 mark; that’s how many BS’s you’ll aim to complete (post-WBS) per round from here forward. (30 rep cap)  If you hit 30 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 22 BS (as determined in round 1), you want to hit 22 reps in rounds 2, 3, 4, and 5.

This WOD was done today at Marita's request...hence, the name of the WOD.  This is a photo of  our favorite lady post-WOD A.  

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WOD B:

5 Rounds -

Within 3 Minutes, Complete:

*400m Row

*x# Behind-the-Neck Push Press (c: 115/85, p: 95/65, f: 75/55) (15 rep cap)

NOTE: To determine # Clusters/ Round: do Round 1 as 400m Row + AMRAP BtN PP; stop PP at the 2:45 mark; that’s how many PP’s you’ll aim to complete (post-500m row) per round from here forward. (15 rep cap)  If you hit 15 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 BtN PP’s (as determined in round 1), you want to hit 8 reps in rounds 2, 3, 4, and 5.

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Marita post-WOD B.

WOD C: 

5 Rounds -

Within 3 Minutes, Complete:

*20 Burpee

*x# DB “Cluster” (= Squat Clean-Thruster)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s10’s)(10 rep cap)

NOTE: To determine # Clusters/ Round: do Round 1 as Jump Rope + AMRAP Clusters; stop Clusters at the 2:45 mark; that’s how many Clusters you’ll aim to complete (post-jump rope) per round from here forward. (10 rep cap)  If you hit 10 reps before the 2:45 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 Clusters (as determined in round 1), you want to hit 8 reps in rounds 2, 3, 4, and 5.

Marita post-WOD C.