4.21.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/20/2017 wod

Warm Up:  AM Coaches Choice

Context: Practice

Mobility: Hip (playlist video here)

Skill Practice Warm Up: Spend 6 minutes working up to a max effort set of strict pull ups, and/or perform one set of max kipping pull ups in 60s.

Strength: 1-1-1-1-1-1-1 back or box squat – TEST (7 sets of 1 rep, increase weight with each set to max)

Super Set: none

Metabolic Conditioning: “Crooked Launch”

For time

Row (Health: 800m / Athletic: 1000m* / Performance: 1200m)

then 3 rounds for time

80′ kettlebell suitcase carry (20′ out and back two times) (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

10 left single arm kettlebell swings (same)

10 right single arm kettlebell swings (same)

10 goblet squats (same)

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

Scaling Guide: 8 – 11 minutes, about 3:30 for the row, then 2:00 per round

Coaching Tips: Go hard on the row buy in. The suitcase carries are going to act as sort of an ‘active recovery’ each round. Keep your shoulder back, chest up, and abs tight. Switch arms as desired. Single arm kb swings are Russian height. Don’t let your shoulder internally rotate on the kb swings. After the first round, you will be more recovered from the row and you should be able to speed up a bit!

‘Cash Out’: 16 suitcase lunge steps, 30s plank, 100m run, 4 min.

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