4.24.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/23/2017 wod

Warm Up:  AM Coaches Choice

Context: Practice

Mobility: Hip (playlist video here)

Skill Practice Warm Up: Spend 8 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Strength: 3-3-3-3-3 front squat (5 sets of 3 reps, increase weight with each set)

Super Set: 3-3-3-3-3 strict HSPU for depth (5 sets of 3 reps, increase weight with each set)

Metabolic Conditioning: La Grange

7 minute AMRAP (as many rounds as possible)

30 Double Unders (Health: 5 singles then one DU attempt x 10)

Chin Up (Strict)s (Health: 3 band assisted, Athletic*: 3, Performance: 5)

5 KB Hang Squat Cleans (Health: 20lb, Athletic*: 30lb, Performance: 45lb)

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

Scaling Guide: 3 – 6 rounds, about 1:45 per round.

Coaching Tips: Break up the chin ups early on because that is where most people will start failing. Get through the double unders and kb hang squat cleans as fast as possible.  Make sure that you are using as little arm as possible on the cleans otherwise you will pay the price with shoulders that don’t work for double unders and biceps that don’t work for the pull ups!  Remember to use the hips to get those kettlebells up!

‘Cash Out’: 75 wall ball for time

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