Wednesday – October 25, 2017 – 171025
Context: Competition – Thoroughly warm up so you can hit this workout hard right from the beginning to get your best score.
Dynamic Warm Up Option: ‘Moscow’ KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob (video here)
Skill Practice Warm Up: Spend 8 minutes working up to a challenging overhead squat out of the rack for 3 reps, or perform 5 reps on the minute for 5 minutes (from the floor)
Strength: 3-3-3-3-3 back or box squat (5 sets of 3 reps, increase weight with each set to max)
Super Set: none
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 – April 9, 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: 15 Russian kb swings, 10 burpees, 4 minutes, OR 3 rounds of 12 strict pull ups on the rings in a superset with 12-15 glute bridges
“By the Numbers” Book References: Push Press p. 292, Overhead Squat p. 300, Double Unders p. 213