Fast Burn

Monday – December 4, 2017 – 171204
Context: Competition – Go for the fastest time on the metcon and remember to log it!
Dynamic Warm Up Option: 3 sets of 2 crab bridges, 3 inch worms, 30s plank, then 5,4,3,2,1 with an empty bar: straight leg deadlift, hang muscle clean, front squat, shoulder press, good morning
Mobility: Hip
Skill Practice Warm Up: None
Strength: 5 x 3 Front Squat or front box squat 8 of 13 (5 sets of 3 reps at 80-90% of max front squat – 60-70% if you are box squatting, same weight with each set)
Super Set: 5 x 5 strict handstand push up for depth (or progression)
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: NEW WORKOUT! 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