Monday – July 10, 2017 – 170710
Context: Competition
Mobility: Ankle
Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) clean and jerk (power clean or squat clean). Or perform 3 reps on the minute for 7 min at 50-60%.
Strength: none
Super Set: none
Metabolic Conditioning: “Triad-Athelon”
For time. 3 rounds
Row, 500 m
21 Burpees
Run, 400 m
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 22 min, about 6 minutes per round.
Compare to: BTWB ‘CrossFit Classic’
Coaching Tips: People can start on Burpees or Running if they want (and there isn’t enough rowers). Pace the first round so that you know you can go faster on rounds 2 and 3. Keep your form tight on the rowing to save yourself for later rounds. Avoid blowing up on the burpees by watching the clock and pacing yourself for the first round or two. Make sure you run hard on the last round!
Optional ‘Cash Out’: none
“By the Numbers” Book References: Row p. 142, Burpees 415, Run p. 269