4.17.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/16/2017 wod

Warm Up:  AM Coaches Choice

Context: Practice

Mobility: Hip (playlist video here)

Skill Practice Warm Up: Spend 10 min working up to a challenging axle or single leg Deadlift.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 7 minutes.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Bootlegger’s Turn

For Time. 5 Rounds

12 deadlift (Health: 75lb / Athletic: 155lb* / Performance: 225lb)

15 wall ball (Health: 10lb / 8ft, Athletic*: 14lb / 9ft, Performance: 20lb / 10ft)

12 Bootlegger Burpees – burpee + 20ft shuttle run, must face your lane (no laying down sideways) – 6 round trips

1 min rest

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

Scaling Guide: 16 – 22 minutes, Scale Up: 275/175lb deadlifts and put a 24/20 inch box in your lane to jump on and over every shuttle rep

Coaching Tips: Consider using a more challenging deadlift weight than you might normally pick (at least on the first rounds) on this once since there is rest built in.  You can use the rests to get organized and make sure you are still able to deadlift correctly and/or adjust the weight on the bar if needed.  Try to go unbroken on the wall balls. For the bootlegger burpees, don’t let yourself get complacent and walk/slow jog.  Push the pace here to keep the intensity up and remember that there is a minute of rest coming up!  If you want to spice things up a bit, add a box to your ‘lane’ and jump up on and over a box every rep (the box could be at one end of the run or in the middle).  No hip extension required on top of the box, jumping over the box completely is allowed, but this could get dicey under fatigue so be careful!

‘Cash Out’: None.

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