Friday – February 9, 2018 – 180209
Context: Competition – Pacing is key on a workout like this
Dynamic Warm Up Option: 2 min jump rope, then 2 rounds of 10 air squats, 2 crab bridges, 2 inch worms, 5 push-ups. Then 5,4,3,2,1 of straight leg deadlift, hang power clean, shoulder press, thruster
Skill Practice Warm Up: Spend 8 minutes working on ring dip and muscle up progressions.
Super Set: none
Metabolic Conditioning: “Open 17.5”
For time – 10 rounds
9 thrusters (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
35 double unders (H: 70 singles)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 10-19 minutes, about 1:15-1:20 per round.
Compare to: CrossFit Open 17.5 March 24, 2017
Coaching Tips: Pace the first few rounds a bit faster than the middle rounds. Consider doing the thrusters in less sets so you don’t have to pick up the bar as often. When starting a new set, squat clean the first rep to save a bit of energy. Really focus on using the legs to drive the bar overhead to save the shoulders. Keep the hands close to the body on the double unders and remember that ‘fast’ double unders with a small jump will be more efficient than slow reps with a high jump!
LONG WRITE-UP: HERE
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Thrusters p. 357, Doube Unders p. 213