Big Wheels, Small Ego

Tuesday – August 1, 2017 – 170801
Context: Competition
Mobility: Ankle
Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack (80-90%), or perform 3 reps on the minute for 6 minutes from the floor (50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “Big Wheels, Small Ego”
For Time – 4 rounds
4 rounds for time
8 heavy overhead squats (Health: 55lb / Athletic*: 85lb / Performance: 135lb)
10 high box jumps (Health:20” / Athletic*: 24” / Performance: 30”)
Toes-to-bar (Health: 4 / Athletic: 8 / Performance*: 12)
50 double unders (Health: 20 attempts, Athletic: 50 including attempts, Performance*: 50 reps)
Rest 1 minute
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10-18 minutes
Compare to: January 5, 2014
Coaching Tips: Choose an overhead squat weight that is challenging but that you can complete the first round unbroken with (later rounds broken okay). Same thing goes for the box jumps, choose a challenging height.  In both cases, if you are not comfortable on rounds 2-4, think about dropping the reps before dropping the weight/height. THAT BEING SAID – Overhead squats are to be full range of motion.  Below parallel or they do not count (drop the weight or scale to front squats).
Optional ‘Cash Out’:  100m farmer carry, 25 cal row, 4 rounds
“By the Numbers” Book References: OHS p. 300, Box Jump p. 351, T2B p. 434, Double Unders p. 213