Tuesday – October 9, 2018 – 181009
Context: Competition – Go ‘head to head’ with someone in class or look up your old score and try to beat it by one round.
Dynamic Warm Up Option: 2 sets of 4 ‘golf ball pick ups’ per side, 4 spider man lunges then 3 sets of 5 kettlebell ‘halos’, 5 goblet or overhead squats, 5 kb swings
Skill Practice Warm Up: Spend 10 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%)
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 Kipping Ring Dips (scaled: 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: April 10, 2018 ‘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