6.19.17 CrossFit Workout WOD Lone Tree Highlands Ranch CO

By 06/18/2017 No Comments

Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Tabata hollow rocks


Strength: 8 x 1 Push Jerk or Split Jerk – 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 – 90% of max jerk). Video Here.

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning:Spoonman

For time. Health: 6 rounds, Athletic: 8 rounds, Performance*: 10 rounds

7 Burpees

7 Knees To Elbows

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

Scaling Guide: 7-11 minutes, about 50s per round.

Coaching Tips: Start slow, and watch the clock. After 3-5 rounds, speed up if you can. Break up the knees to elbows sooner than you might have to, and go faster on the burpees. As you get into round 8+, speed up if you can. Keep in mind that ‘knees to elbows’ means “KNEES TO ELBOWS” (not knees to triceps). And that bent elbows is fine, although not ideal.

‘Cash Out’: 100m farmer carry, 15 wall ball, 4 min

steven s

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