Tuesday – June 5, 2018 – 180605
Context: Competition – Max intensity on short rounds.
Dynamic Warm Up Option: 5 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press
Skill Practice Warm Up: Spend 10 min working up to a challenging thruster for 2 reps, (80-90%) out of the rack. Or perform 3 reps on the minute for 6 minutes at 50-60% (from the floor)
Super Set: none
Metabolic Conditioning: “Holbrook“
U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook.
For time – 10 rounds
5 Thrusters (Health: 45lbs, Athletic*: 75lb / Performance: 115lbs)
10 Kipping Pull-ups (Health: 10 ring rows)
100 m Sprint
Rest 1 min between each round.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 18 – 28 min including the rest, about 2:20 per round including the rest. Record total time without rests (subtract 9 minutes from time after last sprint).
Compare to: BTWB “CrossFit Hero Workout”
Coaching Tips: The goal here is to go with as few sets as possible, and to run fast before each rest. Ten (10) rounds will get challenging at round 4 to 7, but hang in there. Keep the elbows up on the rack part of the thrusters and remember that a squat clean counts as the beginning of a ‘rep’. Butterfly pull-ups are acceptable (as usual when it says ‘kipping’). If you do not ‘sprint’ the 100m runs, your time will suffer.
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Thrusters p. 357, Pull-up p. 192, Run p. 269