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Tight couplets and triplets of movements are at the heart of CrossFit programming. These short high intensity full body sprints are what get us into that “intensity cliff” zone quickly. You would normally see this type of workout in a “Fran” rep scheme where an athlete would go through continuous rounds with decreasing amounts of reps like 21-15-9. What this does is help manage rest times while keeping power output high.

What we did yesterday was keep the reps the same, but allowed the athletes some set time to rest in between rounds. This allows the athlete to recovery close to 100% of their capability and hit the rounds with equally high intensity. Constant variation = constant stimulus = constant improvements.

Workout
3-5 rounds each for time of:
10 pull ups
10 sumo deadlift hi pulls
10 jump shrugs

Click on the comments sections to see the results.

[youtube=http://www.youtube.com/watch?v=kVal-AqL64c&fs=1&hl=en_US&rel=0]