7.31.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 07/30/2017 No Comments

Context: Mental Toughness

Mobility: Hip

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 6 x 2 Front BOX squat – 8 of 15 (6 sets of 2 reps, same weight across, approximately 70 – 80% of front squat).

Super Set: 6 x 4 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning:Frontin’ “

For reps – 3 rounds

1 minute each for max reps (FGB style)


strict chin-up (Health: assisted strict chin up)

row or airdyne (for calories)

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

Scaling Guide: 100 – 150 reps, about 10-15 reps on average for each movement.

Coaching Tips: You can start on any movement, but they must be completed in the order listed. Pace the first round a bit so that you know how you’ll feel on the later rounds. Play to your strengths and try to get the most reps on the movements you are best at. Don’t go too hard on the burpees and the rowing until the last round. The chin ups mean that the hands must be palms toward you.  Break these up into small fast sets. A kipping chin up would be considered a substitution.

‘Cash Out’: 10 kb squat clean thrusters, 200m run, 3 rounds

steven s

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