Crackerjack

Thursday – April 12, 2018 – 1804012
Context:  Competition – Pacing for your best score (and logging workouts)
Dynamic Warm Up Option: 3 sets of 10 ring rows, 10 walking lunge steps (total), 10 sit ups. Then 3 sets of 5 with an empty barbell: Good mornings, back squat, behind the neck presses snatch width, heaving snatch balance
Mobility: Shoulder
Skill Practice: Spend 10 minutes working on snatch balances or heaving snatch balances, or perform 3 overhead squats on the minute for 6 minutes.
Strength: none
Super Set: none
Metabolic Conditioning: “Crackerjack”
For time
100 ft walking lunge
21-18-15-12-9-6
Kipping Pull-up
Abmat Sit-Up
(repeat walking lunge after each set except last set of 6)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide:  10 – 20 minutes, about 7 minutes to get through the 18s.
Compare toBTWB “CrossFit Classic”
Coaching Tips: Do some bigger set on the 21s and the 18s if you can. Break up the 15s and 12s, but go big again on the last couple rounds. Make sure you pull ups are legit (head over the bar and full extension at the bottom), and make sure you smart and not risking a hand rip. Wear knee sleeves or knee pads if you have them for the lunges. The knee must ‘kiss’ the floor every rep, and there must be full hip extension at the top.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Walking Lunge p. 220, Kipping Pull-up p. 258, Butterfly sit-up p. 133