Whipped into Shape

Thursday – July 12, 2018 – 180712

Context: Mental Toughness – See if you can avoid dropping the bar.

Dynamic Warm Up Option: 3 rounds of bear crawl 40-60 feet, 5 inch worms, 10 ring rows, then 4 sets of 5 with an empty bar: hang muscle cleans, front squat, push press

Mobility/Activation/Prehab: Shoulder

Skill Practice: Spend 6 minutes working up to a challenging shoulder press for 3 reps (80-90%)

Strength: 3-3-3-3-3-3 Push Press (6 sets of 3 reps, increase weight with each set)

Super Set: 6×5 single leg dumbbell deadlift (6 sets of 5 reps, same weight with each set)

Metabolic Conditioning: “Whipped into Shape” (CrossFit Classic)

For time

10 Thrusters (Health: 55lbs / Athletic*: 95lbs / Performance:135lb)

50 Double Unders

8 Thrusters (Health: 55lbs / Athletic*: 95lbs / Performance:135lb)

40 Double Unders

6 Thrusters (Health: 55lbs / Athletic*: 95lbs / Performance:135lb)

30 Double Unders

4 Thrusters (Health: 55lbs / Athletic*: 95lbs / Performance:135lb)

20 Double Unders

2 Thrusters (Health: 55lbs / Athletic*: 95lbs / Performance:135lb)

10 Double Unders

Scaling Guide: 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps). *Women’s “Performance” weights and reps (Rx)

Compare toOctober 30, 2017 ‘CrossFit Classic’

Coaching Tips: One of the most important things to avoid on this workout is catching your elbow on your knee! Make sure you have a good rack position and that your elbows are pointed forward. Consider breaking up the first round or two so that you can do the 6s and lower unbroken. Use a good amount of hip drive to save the shoulders for later rounds. Keep the arms close to your hips on the double unders, because wide arms means that your shoulders will get more taxed. This is supposed to be a ‘gasser’, so choose progressions that let you go fast and hard!

Optional ‘Cash Out’ or Hypertrophy: 16 suitcase lunge steps, 16 burpees, 5 minutes, OR 3 sets of 12 db curls in a superset with 12 loaded hip thrusts

“By the Numbers” Book References: Thruster p. 357, Double Under p. 213