Hope all of our CFS mamas had a GREAT Mother’s Day!!
With longer workouts like this one, it is best to go into it with some sort of goal or focus. The easiest one is to make a decision about how you are going to break up the movements and be relentless about sticking to that game plan. For everyone, doing each movement unbroken seems like a good target. For some of the RXD folk trying to do Clapping Pushups, doing them unbroken might get a little hard, so perhaps you could break them up from the start.
We suggest that getting a round every 2min would be a good goal for the majority of us, perhaps a little faster for top performers.
Goals and focuses are great, but if they turn bad in the middle of the workout, you need to be flexible and prepared to change your plan on the fly, while you are fatigued, which is a challenge in itself. Often times athletes get defeated and we see them start to rest more because they have lost their focus. This happens in real life situations too! This is a skill that will transfer over into your daily life. 🙂 Being prepared for whatever life demands of you is why you choose CrossFit as your fitness method.
Fitness: Use a weight that you can do all 8 DB Front Squats for the whole 30min.
8 DB Squat Cleans (55/35lbs)
10 Clapping Pushups
12 Box Jumps (20)