Workout of the Week - 9.16.2019
“Life is 10% what happens to us and 90% how we react to it. ”
Full Range CrossFit in Providence, RI
Welcome back to our weekly ‘Workout of the Week’ posts on the VoyEdge RX blog. If you’re new here, we are a fitness, travel and adventure company with a big emphasis on CrossFit (if you do it), and just overall health and wellness that will make you better in life!
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Anyway, this weeks #WorkoutoftheWeek comes to us from Full Range CrossFit in Providence, Rhode Island. I recently dropped in here and did this workout with a few people in the middle of Open Gym. Quick caveat - I have been here a number of times and LOVE it here) as it’s a great gym with great people in an amazing city. It was also the place where I did my very first competition way back when….good times, awesome workouts, the best people.
Let’s jump into the workout and recap strategy here after.
#WorkoutoftheWeek 9.16.2019
WOD Credit: Full Range CrossFit
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (155/103 lb)
10 Bar-Facing Burpees
50 Double-Unders
Score: total rounds plus reps
Recap
Ahhh, this was a tough one. The 10-minutes definitely caught up with me about halfway through this workout, and since being 6’4” doesn’t really help with burpees, this one quickly turned into a suckfest for me. Not that I’m complaining about burpees (you know the penalty for complaining about burpees is more burpees, right?) but bar-facing burpees are definitely the worst kind…
As it is, the power cleans here got tough. I originally went unbroken on the power cleans through my first two rounds but had to dial it back to 3’s and then singles for my last set. The burpees didn’t really slow down over the course of the 10-minutes, but you should aim to keep a steady pace here and focus on the quality of your reps, as always.
Lastly, the double unders were definitely tough towards the end. 50 is always that number that is just out of reach and is most often an invitation for even the most skilled athletes to have 1 or 2 trip-ups. Either way, if you’re looking for a good quick workout that’s not going to break the time bank, dive into this one from Full Range CrossFit.
Scaling
10-minutes, three movements. The first are the power cleans. If 155# or 103# is not doable for you, scale the weight down and keep the reps the same. Even if you drop down to 95/65 # or something similar, keep the reps there for pacing purposes.
For the burpees, if bar-facing burpees are NOT your thing either, just do regular burpees (facing the bar, but no jump over) or air squats (to a proper depth) but keep the reps the same.
For the double unders, if you need to scale those do 100 single unders, or 40,30,20 double unders to whatever number you feel like you can work for 40-50 seconds.
Overall
Goal should be to move well, and continuously while not red-lining too much. The dubs will keep your heart rate up, but the workout itself shouldn’t be too taxing on you, even if you are doing single power cleans at 155 lbs. Either way, get up and go get after it!
Full Range CF in Providence, RI
Shoutout to Full Range CF for having me in! I’ll see you guys SOON!
Contact info for Full Range CF
OUR FACILITY ADDRESS
859 North Main Street
Providence, Rhode Island 02906
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