Tuesday – October 30, 2018 – 181030
Context: Competition – Go head to head with someone else in class or pick a score to try to beat it.
Dynamic Warm Up Option: 3 rounds: 8 squat jumps, 2 inch worms, 2 crab bridge, 8-12 hollow rocks, then 3 sets of 5 with the empty bar: straight leg deadlift, bent over row, hang muscle clean, good morning, shoulder press
Skill Practice Warm Up: none
Strength: 2-2-2-2-2-2-2 Deadlift (7 sets of 2 reps, increase weight with each set to max)
Super Set: 3-3-3-3-3-3-3 weighted ring dip or progression (7 sets of 3 reps)
Metabolic Conditioning: “CrossFit Open 13.2”
10 min AMRAP (as many rounds as possible)
5 Shoulder-to-Overheads (Health: 55lb, Athletic*: 75 lb, Performance: 115lb) or DBs (20lb, 35lb*, 50lb)
10 Deadlifts (same)
15 Box Jumps or step ups -both ‘Rx’- (Health: 12 in, Athletic*: 20 in, Performance: 24 in)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5-11 rounds, about 1:30 per round.
Compare to: Open 13.2 (last done July 30, 2018)
Coaching Tips: Use push jerks from the beginning to save your shoulders for the later rounds. Go right from the shoulder-to-overhead directly into the deadlifts, then rest in the middle of the deadlifts if needed. Watch the low back on the deadlifts and be sure to keep the bar close to the shins. Letting it ‘drift’ out will blow your back up faster. Pace out the box jumps so you can right into the s2o each round. Keep the eyes up, and don’t get in the habit of starting down at the box.
Optional ‘Cash Out’ or Hypertrophy: 9 db thrusters, 30 double unders, 4 minutes, OR 3 sets of 10-12 single arm ring rows (each arm) in a super set with 10-15 glute ham raises
“By the Numbers” Book References: Push jerk p. 424, Push Press p. 292, Deadlift p. 151, Box Jump p. 351, Jumping Mechanics p. 188