wod

8.6.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/05/2017 No Comments

Context:   Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working on handstand progressions and handstand push-up (strict and/or kipping)

Strength: none

Super Set: none

Metabolic Conditioning: “Sorrow for Broad Island

For time – 6 rounds (with a 2 round ‘Rolling Start’)

8 deadlifts (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

8 back squats (same)

16 sit-ups

16 lateral burpee over bar

Rolling start: the first two rounds should be completed no faster than 5 minutes. If you finish before 5 min, you must wait until the 5-minute mark to start round 3. If you take longer than 5 minutes, don’t worry about it! Just make sure you finish in the scaling guide.

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

Scaling Guide: 15 – 22 minutes, about 2:30 per round. Scale Up: 105/155lb bar.

Coaching Tips: Select a load that allows you to ‘cruise’ the first two rounds and still end up under the ‘Rolling Start’ cap. Focus on very deliberate form for these first two rounds because there is no point in finishing much before 5 min. After the 5 min, then you can go hard for the next 4 rounds. Pace this one so that you don’t have to break up the back squats if you can. This one can be hard on your back if you aren’t careful, so be very good about bracing through the core and make sure you aren’t hyper extending your back on the burpees.

‘Cash Out’: none

steven s

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