Show Notes
Defining Terms
Modulate: to adjust to or keep in proper control (or) exert a controlling influence on
Strength
Percentage Work
Example
A. EMOM 12: 1 No Feet Power Snatch with slow pull til the knee + 1 No Feet Power Snatch 65-70% of Snatch
*note the RPE @ finish
B. EMOM 10: 3 No Feet Hang Power Clean 65-70% of Clean
C. Snatch Pull to Hip (6 x 4) 117% of Snatch
*note the load + RPE @ finish
RPE
(Rating of Perceived Exertion)
Example
A. Low Hang Snatch: Build to RPE 9
B. Power Snatch (7 x 1.1) RPE 7-8 for all
C. SG Deadlift to “Low Hang” (4 x 8) 205-225
Reps in Reserve
Example
A. E2M x 8 Sets:
1) AMRAP-1 sHSPU
2) AMRAP-1 sPU
Endurance Work
Fixed Pace Work
Example
[45:00 Clock]
-250m Row @ 2:03-2:06; damper 4
-Walk 2x100ft
*note total meters
*this should be moderate, not hard
Perceived Effort
Example
E3M x 9 Sets:
-250m Run
-Row; Until 2:00 Mark
*sets 1-3 @ 60% Effort
*sets 4-7 @ 70% Effort
*sets 8-9 @ 90% Effort
Heart Rate Zones
Example
25:00 C2 Bike @ Zone 2
*time only counts when in Z2
Other Modulators
Example
2k Row @ Nasal Cap
CrossFit Mixed Work
Perceived Effort
Example
E8M x 3 Sets:
AMRAP 3:00 @ 90% Effort / Hard Pace
-20 BBGO 30*
-Max OHS 135lb
*may use hands on box *feet must touch top of box
Example
D. 5 Rounds @ 60% Effort
-20 Calorie BikeErg
-2 sRMU
E. 5 Rounds @ 85% Effort
-20 Calorie BikeErg
-3 BMU
Modulating Work / Rest
(e.g. EMOM, E90s, E2M)
Example
E3M x 12-14 Sets:
-4 DB Box Step-Up 20″ 35/H
-4 BJO 20″
-8 GHD Sit-Ups
-5 Thruster 65lb
-5 Cal Row
*cap at 1:30 mark of each interval
