5.4.17 CrossFit Workout WOD Thornton Northglenn CO

By 05/03/2017 wod

Thursday: 170504 Broken Capstan – https://youtu.be/hd9_hvMVtNM

Competition Context, specific coaching for each athlete, the ‘lean back’ cue for snatches, rope assisted pullups, time guide for today, watch out for people’s backs, how to start in waves, cash outs

Context:   Competition

Mobility: Shoulder (playlist video here)

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

Strength: 7×1 Power Snatch – 7 of 14 (7 sets of 1 rep, same weight across, approximately 80 – 90% of max power snatch)

Super Set: 7×3 Half Kneeling Single Arm KB Shoulder Press (7 sets of 3 reps, “across,” scale to the same challenge) Video here.

Metabolic Conditioning: “Broken Capstan”

In 7 minutes

Rope climb (Health: 6 lay downs or 10 rope assisted pull ups, Athletic: 2 reps*, Performance: 3 reps)

then max rounds:

10 deadlifts (Health: 55lb / Athletic: 85lb* / Performance: 135lb)

5 jerks (same)

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

Scaling Guide: 6 – 10 rounds, about 60s for the rope climbs, and 0:45 per round after. Scale Up: 155/105)

Coaching Tips: People doing scaled rope climbs should use short ropes hung off of a pull-up bar. People who need to rest between rope climb attempts can share a rope with one person starting their clock right after the first person finishes. Otherwise, plan on doing waves about 60s apart. Remember to pull your feet as close to your hands each time, and avoid pulling with your arms. Rope climbs should be more like a knees-to-elbow than a pull-up. Start the barbell work right away, but do not let yourself get sloppy. After the first round or two, consider breaking it up with 5 deadlifts, right into 5 jerks, right into 5 deadlifts, then rest (get chalk, etc.).

‘Cash Out’: 10 toes to bar, 15 wall ball, 4 min

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