5.2.17 CrossFit Workout WOD Thornton Northglenn CO

By 05/01/2017 wod
Tuesday: 170502 Fox on the Run – https://youtu.be/5-NeUyYsT1s 
Musical intro, Extra time for lifting today, techniques for wall ball, kipping pull ups or jumping pull ups – how to blend the two for people on the fence, cash out tips
Context: Practice

Mobility: Hip (playlist video here)

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

Strength: 2-2-2-2-2-2-2 Back or box squat (7 sets of 2 reps, increase weight with each set)

Super Set: 3-3-3-3-3-3-3 strict weighed pull up (or progression) (7 sets of 3 reps, increase weight / difficulty with each set)

Metabolic Conditioning: “Fox on the Run

For Time. 7 Rounds

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

10 Kipping Pull-ups (Health: 10 jumping pull ups)

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

Scaling Guide: 5 – 9 minutes, about 1 min per round. Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups

Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot of hip drive to save the shoulders a bit. Keep the pull ups ‘tight’ and don’t get sloppy (breaking through the midline and swinging your feet really far back so it looks like you are going to kick yourself in the back of the head).

‘Cash Out’: 60s plank, 10 Russian Kb swing, 20 cal row, 3 rounds

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