8.16.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/15/2017 No Comments

Context:   Practice

Mobility: Hip

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

Strength: 6 x 2 Front BOX squat – 14 of 15 (6 sets of 2 reps, same weight across, approximately 80 – 90% 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: “Whispering Viking”

10 minute AMRAP (As many rounds as possible)

14 American Kettlebell swing (Health: 26lb / Athletic: 35lb*/ Performance: 53lb)

7 shoulder press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)

150m Run

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

Scaling Guide: 4 – 7 rounds, about 1:30 per round. Scale Up: 70/53lb kb and 7 strict HSPU instead of shoulder presses

Coaching Tips: Using the ‘two hand snatch’ style of kettlebell swing may work for some, but the press out at the top may affect the presses in later rounds. A more ‘traditional’ arc swing (for kettlebell swing) is probably better for most. Be very deliberate with the trunk and avoid hyper extension of the lumbar on the kettlebell swings and the presses.

‘Cash Out’: 10 push ups, 10 box step ups, 200m run, 3 rounds

steven s

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