Tuesday – April 10, 2018 – 180410
Context: Competition – Pushing yourself on comp days
Dynamic Warm Up Option: 400m jog or 2 min jump rope, then 3 rounds of 2 crab bridges, 5 scap pull-ups or strict pull-ups, 10 goblet squats, 10 Russian kettlebell swings
Skill Practice Warm Up: Spend 8 minutes working on rope climb progressions (lay downs, rope assisted pull ups, switching feet, legless, weighted, Lsit, etc.).
Super Set: none
Metabolic Conditioning: “Not Afraid”
15 minute AMRAP (As many rounds as possible)
10 American Kettlebell Swings (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
10 Box Jumps, (Health: 12” / Athletic*: 20” / Performance: 24”)
10 Ring Dips (scale: fixed bar dips or ring push-ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 6 – 10 rounds, about 1:45 per round
Compare to: November 7, 2017 ‘CrossFit Classic’
Coaching Tips: Only use the heavy kettlebell as long as you can maintain good form (for kettlebell swings.) If things start to get a bit sketchy, drop to a lighter bell or drop to Russian kettlebell swings. Make sure you can go overhead without hyper extending your back (usually an issue when someone has tight shoulders). Try to push the pace on the swings and the box jumps, and then take extra breaks on the dips to catch your breath. Overall, do not come out too fast and blow up! 15 minutes will be longer than you think.
Optional ‘Cash Out’ or Hypertrophy: None.
“By the Numbers” Book References: Kettlebell Swing p. 277, Box Jump p. 351, Ring Dip p. 363