Tuesday – December 26, 2017 – 171226

Context:  Competition–  How does your food and sleep the day before affect your performances (especially on Comp days)

Dynamic Warm Up Option: ‘”Moscow” KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob – Video here.

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging deadlift (80-90%) or perform 5 reps on the minute for 5 minutes (50-60%)

Strength: None

Super Set: None

Metabolic Conditioning: “Bradshaw“

For time. 10 rounds

3 Kipping Handstand Push-ups (Health: Standing db strict press)

6 Deadlifts (Health: 85lb, Athletic*: 155lb, Performance: 225lb)

12 Kipping Pull-ups

24 Double Unders

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 17 – 27 minutes, about 2:15 per round

Compare to: BTWB “CrossFit Classic”

Coaching Tips: Get through the first few rounds fairly quickly, but then settle into a steady pace. Start breaking up the deadlifts and the pull-ups, but don’t waste time in the transitions. Be sure to use lots of leg ‘kick’ on the kipping handstand push-up. Use a mixed grip for the deadlifts and be sure to keep the bar close to the shins. Keep your arms next to you on the double unders to save the shoulders for the handstand push-up.

Optional ‘Cash Out’ or Hypertrophy: none

“By the Numbers” Book References: HSPU p. 500, Deadlifts p. 151, Pull-ups p. 192, Double Umders p. 213