Friday – October 5, 2018 – 181005
Context: Competition – Make every rep legit, and keep an accurate score of your rounds as you go.
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
Skill Practice Warm Up: Spend 8 minutes working on 3 sets of 15-20 GHD sit ups
Super Set: none
Metabolic Conditioning: “I Walk the Line“
20 minute AMRAP (as many rounds as possible)
18 Box Jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
12 Kipping Pull-up
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 8 rounds, about 3:00 per round.
Compare to: BTWB ‘CrossFit Classic’
Coaching Tips: Go big on the first round but settle into a slower pace early on. Remember that this is a 20-minute workout! Do step downs on the box jumps. Break up the toes to bar well before you need to. Use as much ‘flick’ of the lower leg as possible. The grip will be very taxed with the pull up and toes to bar combo, so make sure you are paying attention to your hands so you don’t rip.Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Box jump p. 351, T2B p. 434, Kipping pull-up p. 258