Tuesday – February 13, 2018 – 180213
Context:  Competition– Why logging your performances is good for you long term
Dynamic Warm Up Option: 3 sets of 3 inch worms, 2 crab bridges, 5 push-ups, 5 squats, Then 5,4,3,2,1 with an empty barbell, straight leg deadlifts, bent over row, muscle clean, squat clean, push press
Mobility: Hip
Skill Practice Warm Up: Spend 5 minutes working on jump rope and double under skills.
Strength: 11 x 1 Deficit Deadlift 3 of 12 (11 sets of 1 rep, same weight for each set, at 55-65% of max deadlift)
Super Set: 11 x 2 weighted strict pull-up (or progression)
Metabolic Conditioning: “Baseline”
For time.
500m row
40 air squats
30 abmat sit-ups
20 push-ups
10 kipping pull-ups
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 8 minutes. Scale Up: 2 rounds (record only the first round)
Compare to: BTWB ‘CrossFit Classic’
Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 or more for a set or two. You will ‘catch your wind’ on the sit-ups, but the push-ups will be challenging. Make sure these push-ups are ‘legit’ and that you aren’t coming off of your thighs.
Optional ‘Cash Out’ or Hypertrophy:  16 suitcase lunge steps, 16 burpees, 5 minutes, OR 3 sets of 12 db curls in a superset with 12 loaded hip thrusts
“By the Numbers” Book References: Row p. 142, Air squat p. 103, Butterfly Sit-up p. 133, Push up p. 126, Pull up p. 192