8.1.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 07/31/2017 No Comments

Context: Competition

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging 3 rep overhead squat out of the rack (80-90%), or perform 3 reps on the minute for 6 minutes from the floor (50-60%)

Strength: none

Super Set: none

Metabolic Conditioning: “Big Wheels, Small Ego”

For Time – 4 rounds

4 rounds for time

8 heavy overhead squats (Health: 55lb / Athletic*: 85lb / Performance: 135lb)

10 high box jumps (Health:20” / Athletic*: 24” / Performance: 30”)

Toes-to-bar (Health: 4 / Athletic: 8 / Performance*: 12)

50 double unders (Health: 20 attempts, Athletic: 50 including attempts, Performance*: 50 reps)

Rest 1 minute

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

Scaling Guide: 10-18 minutes

Coaching Tips: Choose an overhead squat weight that is challenging but that you can complete the first round unbroken with (later rounds broken okay). Same thing goes for the box jumps, choose a challenging height.  In both cases, if you are not comfortable on rounds 2-4, think about dropping the reps before dropping the weight/height. THAT BEING SAID – Overhead squats are to be full range of motion.  Below parallel or they do not count (drop the weight or scale to front squats).

‘Cash Out’:  100m run, 25 cal row, 4 rounds

steven s

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