6.18.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/17/2017 wod

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 6 min working up to a challenging axle or single leg Deadlift 3 reps.  For people looking for more volume, do 3 single leg deadlifts on each leg each minute on the minute for 5 minutes.

Strength: 3-3-3-3-3 Deadlift (5 sets of 3 reps, increase weight with each set to max)

Super Set: 3-3-3-3-3 weighted strict pull-up or progression

Metabolic Conditioning: “400M run intervals” (CrossFit Classic)

400m run

2 min rest

(Health: 3 rounds, Athletic*/Performance: 4 rounds – see below)

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

Scaling Guide: 1:15-2:00 per round, not including the rest. Must maintain 1:40 or faster each round to do 4 rounds.

Coaching Tips: Run the first interval with good running form. Focus more on quality than time. Then try and get a faster time on rounds 2 & 3. Round 4, you should go for broke. The best scores will have a ‘negative split’ in which each round is 2-3 seconds faster than the last!

‘Cash Out’: 12 suitcase lunge steps, 12 single arm db/kb presses, 20 cal row, 3 rounds

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