fast burn

Monday – November 5, 2018 – 181105
Context:  Competition – Check your old score and notes before going into the metcon. Try a different strategy to improve your score!
Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one handed muscle cleans, 10 squat jumps, 10 ring rows, Then 3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, muscle cleans, push press
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: none
Strength: 5×4 front squat or front box squat – 8 of 12 (5 sets of 4 reps, same weight across, 80-90% of max if doing front squat, 65-75% of max front squat if doing box squat)
Super Set: 5×6 half kneeling single arm dumbbell press (5 sets of 6 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Fast Burn
For time
500m Row*
150 Double Unders* (Health: 150 single unders)
50 Burpees*
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 7 – 12 minutes. Scale Up: DUs must be in unbroken sets of 30.
Compare to: August 17, 2018 CrossFit Classic
Coaching Tips: Row at a decent pace (80-90%), but really avoid selling out (going as hard as you can). 10 seconds faster on the row can be crushing, and you’ll easily make that up on the double unders and the burpees. Go for big sets on the double unders. If you trip up, just reset and go again if you aren’t too winded. Remember that faster jumps and rope turns actually uses less energy (if you also shorten you jump height). Think of the burpees as 5 sets of 10 and pace out the first few sets, then go for broke on the last set.
Optional ‘Cash Out’ or Hypertrophy: 50m farmer carry, 15 wall ball, 5 minutes, OR 3 sets of 12-15 neutral grip chin ups on rings, in a superset with 15 glute ham raises
“By the Numbers” Book References: Row p. 142, Double Unders p. 213, Burpees p. 415