CrossFit Workout: Thursday, March 06, 2025​

This strength and conditioning WOD challenges barbell cycling, gymnastics endurance, and cardio capacity in a fast-paced setting.

Movement Analysis:

✅ Power Cleans: Develop explosive pulling strength and coordination.

✅ Pull-ups: Build upper-body pulling strength and endurance.

✅ Wall Balls: Improve leg power and metabolic conditioning.

✅ Running: Enhance cardiovascular endurance and transition efficiency.

Energy System:

🔋 A blend of phosphagen (explosive lifting), glycolytic (repetitive strength-endurance work), and oxidative (sustained efforts over multiple rounds).

Workout Goals:

🎯 Maintain efficient barbell cycling.

🎯 Control breathing to stay consistent.

🎯 Push the pace on the run while recovering the grip.

Training Tips:

✔ Use an aggressive hip extension in power cleans for efficiency.

✔ Keep a strong hollow body position in pull-ups.

✔ Aim for unbroken wall balls with smooth breathing.

This WOD is a well-rounded test of power, endurance, and efficiency under fatigue.