5.12.17 CrossFit Workout WOD Lone Tree Highlands Ranch CO

By 05/11/2017 No Comments

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) hang squat snatch plus overhead squat. Or perform 3 reps of the complex on the minute for 6 minutes at 50-60%.


Strength: 6×3 Power Snatch – 9 of 14 (6 sets of 6 reps, same weight across, approximately 80 – 90% of max power snatch)

Super Set: 6×5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge).

Metabolic Conditioning: “Backhoe“

5 rounds for time.

8 kettlebell hang power cleans (Health: 20b / Athletic: 30lb* / Performance: 45lb)

8 kettlebell push press (same)

8 round trips of 20′ forward, 20′ backward running

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 6 – 10 min, about 2 min per round. Scale Up: 53/35lb kb

Coaching Tips: Keep the kettlebell path close to the body and don’t let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward / backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip!  When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).

‘Cash Out’: 60s plank, 30 cal row, 3 rounds

steven s

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