Fox on the Run

Friday – December 22, 2017 – 171222
Context: Competition  – Only count the reps as if you were being judged at a competition.
Dynamic Warm Up Option: 200m jog, 300m row, or .25 mi airdyne, then 2 sets: 5 side lunges per side, 5 single arm ring row per side, 5 glute bridges, 5 broad jumps, 10 wall ball
Mobility: Shoulder
Skill Practice Warm Up: 30s of hollow rocks (or progression) each minute for 4 minutes.
Strength: 5 x 3 Front Push Press 1 of 11 (5 sets of 3 reps at 70-80% of max)
Super Set: 5 x 5 single leg deadlift with two dumbbells
Metabolic Conditioning: “Fox on the Run
For time. 7 rounds
10 Wall Balls (Health: 8ft/10lb, Athletic: 9ft/14lbs*, Performance: 10ft/20lb)
10 Pull-ups* (Health: 10 jumping pull ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes, about 1 min per round. Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups
Compare to: May 2, 2017 – ‘CrossFit Classic’
Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot of hip drive to save the shoulders a bit. Keep the pull ups ‘tight’ and don’t get sloppy (breaking through the midline and swinging your feet really far back so it looks like you are going to kick yourself in the back of the head).
Optional ‘Cash Out’ or Hypertrophy: 60s plank, 30 cal row, 3 rounds OR 3 sets of 12 single arm bench press in a superset with 12 glute ham raises
“By the Numbers” Book References: Wall ball p. 430, Pull-up p. 192