5.3.17 CrossFit Workout WOD Thornton Northglenn CO

By 05/02/2017 wod

Wednesday: 170503 Never too Much Magnum – https://youtu.be/w8NiO1mSE5U

Magnum PI theme, GHD options and ideas, notes about squat clean thrusters, kb lunge scaling options, how to scale properly for the right time to finish

Context: Practice

Mobility: Ankle (playlist video here)

Skill Practice Warm Up: Spend 10 minutes working on 3-4 sets of GHD sit up progressions or strict toes to bar progressions.

Strength: none

Super Set: none

Metabolic Conditioning: “Never too much Magnum

For time.

10 squat clean thrusters (Health: 55lb / Athletic: 75lb* / Performance: 115lb)

40′ single arm kettlebell overhead lunge (Health: 15lb / Athletic: 30lb* / Performance: 45lb)

800m run

8 squat clean thrusters

40′ single arm kettlebell overhead lunge

400m run

6 squat clean thrusters

40′ single arm kettlebell overhead lunge

200m run

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

Scaling Guide: 11 – 17 minutes, about 7.5-10 min to finish rounds 1 and 2. Scale Up: 135/85lb barbell

Coaching Tips: Be careful on the squat clean thrusters – keep the elbows up to avoid hitting your elbows on your knees. Complete the first set in as few sets as possible, but do the later rounds in small fast sets. Pace the first run so you can come right in and do the next set with the barbell with very little pause. Speed up on the last round if you can. Switch arms as necessary on the lunges.

‘Cash Out’: none

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