6.23.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/22/2017 wod

Context: Competition

Mobility: Shoulder

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

Strength: 7 x 2 Push Jerk or Split Jerk – 8 of 13 (2 sets of 2 reps, same weight across, approximately 80 – 90% of max jerk). Video Here.

Super Set: 7 x 4 Dumbbell Split Squat (7sets of 4 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Baseline”

3 Rounds For time.

500m row

40 air squats

30 abmat sit-ups

20 push-ups

10 kipping pull-ups

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

Scaling Guide: 12 – 24 minutes. Scale Up: 4 rounds

Coaching Tips: The row can make or break this workout. Pace the row so that you have to break up the air squats into sets of 10 or more for a set or two. You will ‘catch your wind’ on the sit-ups, but the push-ups will be challenging. Make sure these push-ups are ‘legit’ and that you aren’t coming off of your thighs.

‘Cash Out’: 15 Russian kb swings, 200m run, 3 rounds

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