Friday – June 23, 2017 – 170623
Context: Competition
Mobility: Shoulder
Skill Practice Warm Up: None  (list of fun games to play here)
Strength: 7 x 2 Push Jerk or Split Jerk – 8 of 13 (2 sets of 2 reps, same weight across, approximately 80 – 90% of max jerk). Video Here.
Super Set: 7 x 4 Dumbbell Split Squat (7sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.
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’: 15 Russian kb swings, 200m run, 3 rounds
“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