4.11.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/10/2017 wod

Warm Up:  AM Coaches Choice

Video:  Year End Goals (YEG) and Max Effort Testing 170411 – https://youtu.be/VZq7hzhmR6A 

How to structure an ‘open’ format like today, how to guide people into groups, logging, having goals and plans to reach them

Skill Practice Warm Up: Each minute on the minute for 5 minutes, perform 30s of double unders or attempts.

Strength: none

Super Set: none

Metabolic Conditioning: “Year End Goals” (YEG) and ‘Max’ Effort Testing

Choose 40 minutes worth of tests. Try to do one Strength movement, one Gymnastic, and one small Met-Con. Test Front squat if you didn’t get a chance to earlier this month. Here are a some ideas on what to test (But don’t feel limited by this list)

Max effort 400m run

Max effort 200m run

Max effort 100m run

Max effort 800m run

Max effort 1 mile run

Max effort 100m row

Max effort 250m row

Max effort 500m row

Max effort 1000m row

Max push-ups in a minute

Max consecutive push-ups (no dropping off of toes)

Max sit-ups in a minute (abmat, feet unanchored)

Tabata Squats

Max consecutive kipping pull ups (not dropping off the bar, interrupted kipping is fine)

Max consecutive strict pull ups

Max weight from the floor to overhead (Clean and Jerk)

Max weight deadlift

Max weight overhead squat

Max consecutive double unders

Max height box jump

Max distance broad jump

Max weight bench press

Max weight Turkish get-up

Annie” 50-40-30-20-10 Double unders and sit ups (for time)

Baseline” 500m row, 40 squats, 30 sit-ups, 20 push-ups, 10 pull-ups (for time)

Grace” 30 clean and jerks for time (135/95/55)

Like a G6” (if you missed it last week)

Coaching Tips: This is not meant to be a haphazard open gym day – work together in groups so you can have people to do the tests with, and/or help you count reps. Be smart about the order of the movements (you don’t want to do something that will hurt the results of the next thing).  If you missed the front squat testing, I recommend doing that as one of the tests today.

‘Cash Out’: Baseline, Annie, or Grace

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