8.19.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/18/2017 No Comments

Context: Mental Toughness

Mobility: Shoulder

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

Strength: none

Super Set: none

Metabolic Conditioning: “Jackwagon”

For time. 5 rounds

10 deadlifts (Health: 75lb / Athletic: 155lb* / Performance: 225lb)

10 dumbbell push press (Health: 15lb / Athletic: 30lb*/ Performance: 45lb)

10 lateral burpee over bar

400m run

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

Scaling Guide: 17 – 24 minutes, about 4 min per round. Scale Up: 185/275lb bar, 35/50lb db

Coaching Tips: Be deliberate with the deadlifts so that you can keep a flat back. Don’t let your torso tip forward on the push presses, and be sure to get full lock out at the top. The burpees over the bar do not require a clap or fully open hips. Stay low and move fast. Pace the run so you can come right in and start on a set of deadlifts without much set up time.

Team Version: One person working at a time, 20 deadlifts, 20 dumbbell push press, 10 bar facing burpees (in unison over same bar), 400m run together.

‘Cash Out’: None.

steven s

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