Thursday – September 13, 2018 – 180913
Context: Mental Toughness – Grit this one out with the most advanced version possible
Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster
Skill Practice: Spend 10 minutes working up to a moderate thruster (70-80%) x 3, from the floor.
Super Set: none
Metabolic Conditioning: “CrossFit Games Open 14.5 / 16.5”
For time. 21-18-15-12-9-6-3 reps
Thruster (Health: 35lb, Athletic*: 65lbs, Performance: 95lb) or dbs (15/30*/45lb)
Bar Facing Burpee or jump over two dbs side by side
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10 – 23 minutes, try to finish the 18s by 5:30 to 7:00 min
Compare to: CrossFit Games Open 14.5 / 16.5 (last done August 22, 2017)
Coaching Tips: (Long Thrivestry Write-up & Videos) https://gymprogrammingbasic.zenlearn.com/posts/88788-open-16-5-tips-and-videos
The TL;DR version: Pace the thrusters from the beginning, and take your time on the burpees. Save some energy for the 15 and 12 rounds where this workout is the hardest. Focus on efficiency here. Use your legs to get the bar overhead and save your shoulders for the burpees. Make sure you keep the abs tight to protect your back!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Thruster p. 357, Burpee p. 415