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For Maximum Corporate Performance: Eliminate Internal Competition
We all lined up in front of the whiteboard to so that our coach, André, could explain the workout of the day, which is called a “WOD” in CrossFit. On this day, the metabolic conditioning part of the workout, called the “metcon,” was meant to be completed with a partner. The metcon, to be completed as quickly as possible, was as follows:
- 150 calories of cycling
- 100 squat cleans
- 100 deadlifts
- 800 meter run
A squat clean is when you pull the olympic lifting bar, loaded with weight plates, from the floor to a position resting on the hands above and in front of the shoulders, while at the same time dropping into a squat. A deadlift is when you lift the bar from the ground to a position in front of the hips by standing straight up from a hinged-at-the-hips position.
Each of the four main parts of the metcon listed above was to be completed before moving to another one, but they could be completed in any order, and the repetitions (reps) or calories could be broken up between the two partners in any way we chose. Breaking from that pattern, the 400 meter run was to be performed by both partners at the same time.
