Monday – July 2, 2018 – 180702
Context: Mental Toughness – Holding yourself to the highest standard.
Dynamic Warm Up Option: 2 min jump rope, then 2 sets of one 10 second crab bridge and one 20s deep squat with elbows pushing knees out. Then 3 sets of 5 with an empty bar: straight leg deadlift, front squat, hang muscle/power snatch, behind the neck press (snatch width), overhead squat.
Skill Practice Warm Up: none
Strength: 5×5 back or box squat – 8 of 12 (5 sets of 5 reps, same weight across at 75-85% of max)
Super Set: 5×7 weighted ring dip or progression (5 sets of 7 reps)
Metabolic Conditioning: “Like a G6”
3 rounds for time.
10 overhead squats (Health: 55lb front squat, Athletic*: 95lbs, Performance: 135lbs)
50 Double unders (Health: 100 singles, Athletic: 50 including attempts, Performance*: 50 double unders)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3:30 – 9:00, about 2 min per round. Scale Up: 155/105.
Compare to: BTWB – October 25, 2017 “CrossFit Classic”/ Benchmark – aka “Northwest Regional 2010 Event 1”
Coaching Tips: Squat snatches count as overhead squats for this one! That said, if you want to rest with the bar on your back so you don’t have to pick it back up, that can be a good strategy on this one. Go for a big set on round 1, then pace accordingly for later rounds. If you find yourself getting winded after the double unders, slow them down so you can go right into your next set of OHS relatively ‘fresh’. Some people may benefit from doing a closer grip overhead squat to save the shoulders, but you can only do this if you have the range of motion to make it work. The shoulders will be taxed on this one, so efficient double unders will be rewarded! If the load isn’t the issue on the squats and the mobility is the problem, do front squats with the heavier load (rather than a really light OHS).
Optional ‘Cash Out’ or Hypertrophy: 12 kipping pull ups, 12 burpees, 4 min, OR 3 sets of 12 narrow grip strict chin ups in a super set with 15 banded hamstring curls
“By the Numbers” Book References: Overhead Squat p. 300, Double Unders p. 213