Crackerjack

Tuesday – November 14, 2017 – 171114
Context: Competition   – Do your best to finish this one ‘as prescribed’ and don’t forget to log it!
Dynamic Warm Up Option: 3 rounds 10-20m farmer carry, 10 ring rows, 10 reverse lunge steps (5R/5L), 10 hollow rocks, 10 goblet squats
Mobility: Shoulder
Skill Practice Warm Up: Spend 10 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations, then walk the bar back to the rack. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!
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
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: 3 sets of 12 ring dips in a super set with 12 single leg deadlifts
“By the Numbers” Book References: Walking Lunge p. 220, Kipping Pull-up p. 258, Butterfly sit-up p. 133