4.19.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/18/2017 wod

Warm Up:  AM Coaches Choice

Context:   Competition

Mobility: Ankle (playlist video here)

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

Strength: none

Super Set: none

Metabolic Conditioning: “Rock You Fast

4 rounds – AMReps (as many reps as possible)

1 min ‘heavy’ American kettlebell swing (Health: 35lbs / Athletic: 53lb* / Performance: 70lb)

1 min ‘high’ box jump (Health: 20” / Athletic*: 24” / Performance: 30”)

1 min pistols (either leg)

1 min toes-to-bar

1 min sled push (20′ = 1 rep), (Health: +0, Athletic: +50lb*, Performance: +90lb) sled push options video

1 min rest

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

Scaling Guide: 200 – 350 total reps, about 75 per round. Scale Up: 88/70lb kb, 36/30″ box, 35/26lb pistols

Coaching Tips: You can start at any movement, but you must go in order (except for the rest). For example, if you start on toes to bar, you’ll go all the way through pistols before resting. If you start on high box jumps, you’ll end on kb swings before resting, etc. Do not go all out on the first round. Be conservative and plan on hitting more reps on round 2 and 3. After the first round, you should know what movements you can get the most reps on and you should maximize your reps on that movement. Conversely, if a movement leaves you completely blow up, pace that one a bit slower to get more reps on everything else (probably true for the sled pushes more than anything else). Take your time on the high box jumps and don’t do reps that may cause a spill.

‘Cash Out’: none

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