wod

8.10.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/09/2017 No Comments

Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on up to a challenging single leg deadlift for 3 reps (each side), use a barbell or dumbbells.

Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working on up to a challenging single leg deadlift for 3 reps (each side), use a barbell or dumbbells.

Strength: 5 x 3 Front BOX squat – 12 of 15 (6 sets of 2 reps, same weight across, approximately 75 – 85% of front squat).

Super Set: 5 x 5 weighted strict pull up -or progression (6 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “100 Burpees“ (CrossFit Classic)

For time.

100 Burpees

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

Scaling Guide: Scaling 5-10 minutes, Scale Up: 150 burpees for time.

Coaching Tips: Choose a pace that you can maintain for at least the first 3 minutes. Most people will do well with 4 – 6 every 20 seconds. If you unsure of a good pace, start at what feels like 80% and look at the clock after the first minute. Use that to pace your second minute, etc. Try not to use your shoulders so they operate properly on the later rounds. If you have a pad to do these on (or even just wearing knee sleeves), use it!

‘Cash Out’: 20 suitcase lunge steps, 20 cal row, 3 rounds

steven s

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