Tuesday – October 2, 2018 – 181002
Context:  Competition – Look up your old score before doing the metcon.
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
Mobility/Activation/Prehab: hip
Skill Practice Warm Up: Spend 6 minutes working on a broad jump for max distance
Strength: 3×4, 3×3 power clean (8 of 11) (3 sets of 4 reps and then 3 sets of 3 reps, same weight across, 75-85% of max)
Super Set: 6×5 single arm ring row (6 sets of 5 reps on each side, same challenge with all sets)
Metabolic Conditioning: “Sledge“
For time. 5 rounds
5 ‘Heavy’ Deadlifts (Health: 105 lbs, Athletic*: 185lbs, Performance: 275 lbs) or 12 with DBs (20/35*/50)
10 Burpees
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3:30 – 8 minutes, about 1:10 per round.
Compare to: June 1, 2018 ‘CrossFit Classic’
Coaching Tips: The deadlifts here should be at a pretty challenging weight but no more than 65-70% of your 1RM. Smaller sets are a must, if you cannot maintain a good flat back. ‘Touch and go’s’ should only be performed if technique is on point. The burpees are just next to the bar (not jumping over). With the burpees, avoid hyper extending the lumbar when coming off of the ground, and having a totally rounded back when standing up (both are bad for your back)!
Optional ‘Cash Out’ or Hypertrophy: 12 goblet squats, 20 cal row, 4 min, OR 3 sets of 12 single arm db press in a super set with 12 weighted step ups
“By the Numbers” Book References: Deadlifts p. 151