house to house

Wednesday – October 31, 2018 – 181031
Context: Practice – Having fun with the ‘change it up’ version
Dynamic Warm Up Option: 2 min jump rope, then 3 rounds of 10-20m single arm OH carry (each arm), 10 ring rows, 10 push ups, 10 side lunges, 10 hollow rocks, 3 inch worms
Mobility/Activation/Prehab: shoulder
Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)
Strength: none
Super Set: none
Metabolic Conditioning: “House to House“
For time. 5 rounds
Run, 200 m (OR 25/30 cal row, or 1/2 mile airdyne)
20 Kipping Pull-ups
Run, 200 m (OR 25/30 cal row, or 1/2 mile airdyne)
20 Push-ups
Run, 200 m (OR 25/30 cal row, or 1/2 mile airdyne)
20 Sit-up (standard)
Run, 200 m (OR 25/30 cal row, or 1/2 mile airdyne)
20 Air Squats
“Change it Up” Version – Instead of doing this as written, each time you come from the run in you’ll flip a coin (or coin plate). On the first two movements “Heads” will be pull-ups, “Tails” will be push-ups. On the second two movements, “Heads” will be sit-ups, “Tails” will be air squats. Once you hit 5 ‘rounds’ of a movement, stop flipping the coin and do the other movement from the pairing until the end of the workout.
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 25 – 35 minutes, about 6 minutes per round.
Compare to: House-to-House (CrossFit Classic) or House-to-House Change It Up (NEW!)
Coaching Tips: Avoid the temptation to sprint too hard on the runs. These runs will add up and it is better to maintain a ‘flat’ pace through the entire workout. Break up the movements a lot so you can keep moving in the later rounds. Be sure to use your hips on all of these kipping pull ups, and keep your push ups legit!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Kipping Pull-up p. 258, Push-up p. 126,
Butterfly sit-up p. 133, Air Squat p. 103,