8.9.17 CrossFit WOD Lone Tree Highlands Ranch CO

By 08/08/2017 No Comments

Context:   Practice

Mobility: Ankle

Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions. Video here.

Strength: none

Super Set: none

Metabolic Conditioning: “Load the Flintlocks and Board”

For Time.

1500m row

1 min rest

Then 5 rounds:

7 hang power snatch (Health: 35lb kettlebell swing / Athletic: 65lb* / Performance: 95lb)

5 pistols per leg (alternate as desired)

40 single unders or 30 cross overs (both considered Rx)

Game Changer (Rx only): If you finish in under 13 minutes, get back on the rower and row from minute 11 – 13 for max calories. Subtract 1 second for each calorie rowed and log this time.  Note original time and calories rowed into your workout notes.

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

Scaling Guide: 14 – 19 minutes (not including game changer).

Coaching Tips: Push the pace on the row to see if you can get a new PR on your 1500m distance. The first round of the rest of it will be challenging because 1 min shouldn’t be enough rest to recover from the row. As you get your wind back, speed up on the middle rounds if you can. Scale the pistols to sitting down on a low box and standing on one leg if you can’t do pistols. For the cross overs, each time the rope goes under you it counts as one rep (cross-uncross is two reps).

‘Cash Out’: None.

steven s

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