4.22.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/21/2017 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: “Filthy Fifty“, “Dirty Thirty”, OR Team Filthy

For time

50 Box jumps (Health:12”, Athletic*:20”, Performance: 24”)

50 Jumping pull-ups

50 Kettlebell swings (Health: 18lbs, Athletic*: 26lbs, Performance: 35lbs)

Walking Lunge 50 steps

50 Knees-to-elbows

50 Push press (Health: 20lbs, Athletic: 33lbs, Performance*: 45lbs)

50 Hip extensions (Med ball good mornings)

50 Wall balls (Health: 10lb/8ft, Athletic*:14lb/9ft, Performance: 20lb/10ft)

50 Burpees

50 Double unders

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

TEAM VERSION: 100 reps of each movement, one person working at a time until the burpees and double unders (both people working at the same time, but still 100 reps of each)

Scaling Guide: 35 minute cutoff, scale accordingly

“Dirty Thirty” Option – If this is your first time attempting this workout, do the D30 version. It is the same workout, but 30 repetitions of each movement is performed.  If you have completed the D30 version before in under 20 minutes, then you can think about doing the full Filthy Fifty.

Coaching Tips: Pace the reps for the long haul, but don’t get into the habit of standing around. Just keep moving. You are better off doing smaller sets with shorter rests (rather than doing a big set with long rest, or a big set then down to singles). Most people can move through the movements at a good pace to get winded, but the knees to elbows are a big sticking point. Plan on going hard on the other movements and then pacing out the knees to elbows into very small sets in the beginning so that you catch your breath (almost like active recovery right in the middle). After the knees to elbows are done, hit it hard again. 

Remember that the wall balls, burpees and double unders must be completed at the end, in the written order (because it is more difficult that way).  Crank through the wall balls at a pace that will let you get right into the burpees. Do slower burpees if needed, but try not to break these up too much.  Just fall down and get up (over and over again).

‘Cash Out’: None

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