Thursday – September 6, 2018 – 180906
Context: Competition – Use the pacing guide for a good score and log it
Dynamic Warm Up Option: 2 min jump rope, then 3 sets of 10 wall ball, 10 kb SDHP or one-handed muscle cleans, 10 squat jumps, 10 ring rows. Then 3 sets of 5 with an empty bar: straight leg deadlifts, bent over row, muscle cleans, push press
Skill Practice: Spend 8 minutes working on kipping drills focusing on pull ups and bar muscle-ups
Super Set: none
Metabolic Conditioning: “Soaring Eagle”
For time. 5 rounds.
400m run OR 2 rounds of 40 single unders, 4 reps of 20′ (6m) out and back shuttle
15 Two Hand Dumbbell Bent Over Rows (Health: 15lb, Athletic: 35lb*, Performance: 50lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 17 – 25 minutes, about 4:00 min per round.
Coaching Tips: Push the pace on the first run a little bit but save some energy for the burpees. Pace the burpees and make sure you are not hyper extending the back when you come off the ground. Take these at a steady pace and try not to do too much work on the way down. Think “down fast”. For the db bent over rows, hinge at the hip and keep the back flat. Face the ground with the torso as much as flexibility will allow (to parallel or near parallel). These are ‘strict’ so no kipping or ‘body English’. Make sure they are full range of motion.
Compare to: ”CrossFit Classic”
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Run p. 269, Burpee p. 415