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"Surfer on Acid" Class WOD

1.8K 13
  • “Surfer on Acid”
  • 3 Rounds:
  • 400 Meter Run
  • 21 Burpees

Surfer on Acid” is a CrossFit New England benchmark workout that is simple and fast. Three rounds for time of running and burpees. If athletes are unable to run, they can complete a 500 meter row in it’s place. The burpees are not over a bar or to a target, so all we can look for is full extension and a small jump at the completion of each rep.

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Strategy: The reason we are running a full 400 meters in the practice round is to help athlete find their max sustainable pace on the run. We will also give athletes plenty of time to cool down following this rehearsal before the real deal. Max sustainable pace is the fastest pace that they feel like they could hold for all three rounds without slowing down while taking into account the added burpees. This movement can also be approached in a similar fashion to the runs. What is the fastest pace I can hold here without slowing down? Athletes can look at the time on the clock when they exit the gym after the first round to give them a target split to try and replicate for the following two. The second round will likely be the most difficult, so buckling down there both physically and mentally will be important.
Source: wodwell.com
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