5.13.17 CrossFit Workout WOD Lone Tree Highlands Ranch CO

By 05/12/2017 No Comments

Context:   Competition

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on handstand, handstand walking, and kipping handstand push up drills.


Strength: 3-3-3-3-3 deadlift (5 sets of 3 reps, increase weight with each set)

Super Set: 3-3-3-3-3 strict weighed pull up (or progression)

Metabolic Conditioning: “Sheena is a Punk Rocker”

9 minute AMRAP (as many rounds as possible)

6 supine ring rows

100m bumper plate farmer carry (Health: 15lb / Athletic: 25lb*/ Performance: 45lb)

15 Russian kettlebell swing (Health: 35lb / Athletic: 53lb* / Performance: 70)

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

Scaling Guide: 3 – 5 rounds, about 2:15 per round.

Coaching Tips: For the ring rows to be at the ‘Performance’ level, you must use a box that places your toes even with the bottom of the rings. Keep it strict because there is no such thing as a kipping ring row! For the bumper plate carries, you can hold the bottom of the plate or put your fingers through the hole in the middle. Just be careful when you set them down so they don’t go rolling into something or someone.

Team Option (no lifting portion): With a partner, spend 10 minutes working up to a challenging deadlift for 3 reps. Then in 20 minutes, one person working at a time, 12 ring rows, 200m farmer carry (both run together, share one pair of plates), 30 Russian kb swings, 600m row.

‘Cash Out’: 10 burpees, 15 wall ball, 4 minutes.

steven s

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