8.15.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/14/2017 No Comments

Context:   Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 8 minutes working on snatch balance and snatch balance progressions.

Strength: none

Super Set: none

Metabolic Conditioning: “Starliner

For time. 3 rounds

40′ suitcase lunge -one dumbbell in one hand- (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

15 wall ball (Health:10lb/8ft, Athletic*:14lb/10ft, Performance: 20lb/10ft)

15 bumper plate burpee (Health: 15lb / Athletic: 25lb* / Performance: 45lb)

Run (Health: 400m, Athletic: 600m, Performance*: 800m)

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

Scaling Guide: 18 – 25 minutes, about 7 minutes per round. Scale Up: 20 wall ball and 20 bumper plate burpees each round.

Coaching Tips: Switch hands as desired on the suitcase lunges. Keep the chest up, and make sure your forward knee stays over the ankle. Don’t take too large steps and hyper extend the back. Set up the lunges 20’ out and 20’ back if you can. Keep the chest up on the wall balls, and don’t hinge forward. Remember that the elbows should stay tight to the sides. Make sure you don’t round your back when you pick up the bumper plate to take it overhead. Be smart about the run distance selection, if you realize that your first selection is too far to finish in a good time, shorten the distance on the next round or two.

‘Cash Out’: none

steven s

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