8.12.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/11/2017 No Comments

Context:   Practice

Mobility: Shoulder

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


Strength: none

Super Set: none

Metabolic Conditioning: “The Avengers”

For time. Teams of 3.

2000m row (one person working at a time)

5 rope climbs 15’ (Health: 2 rope lay downs = 1 rope climb), one person at a time

400m sandbag carry (Health: 45lbs, Athletic*: 60lbs, Performance: 80lbs), or 2 plates shared between partners (15/25*/45), all partners run together

20 ‘heavy’ front squats (Health: 65lbs, Athletic*: 125lbs, Performance: 185lbs), partners can help get the bar off the floor

40 kipping pull ups while one partner hangs (the other can rest)

60 push-ups while partners both hold elbow or straight arm plank

80 American kb swings (Health: 26lbs, Athletic*: 35lbs*, Performance: 53lbs), 2 kettlebells per team working (two people at once)

1000m row (one person at a time)

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

INDY VERSION: 700m row, 2 rope climbs, 100m sb carry, 1 min rest, 6 heavy front squats (use a rack if necessary), 15 kipping pu, 20 push ups, 1 min rest, 30 kb swings, 300m row

Scaling Guide: 25 – 33 min

Coaching Tips: Talk to your teammates about breaking this up for your individual strengths. If you try and split it up evenly, you are doing your team a ‘disservice’ since some people will get too much rest and not enough of a challenge. All three partners should try and pick the bar up to the rack position on the front squats – YOU WILL WANT TO PRACTICE THIS BEFORE HAND! Take note of which movements are two people working at a time and plan accordingly.


‘Cash Out’: None.

steven s

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