6.29.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/28/2017 wod

Context: Competition

Mobility: Hip

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

Strength: 8 x 1 Push Jerk or Split Jerk – 10 of 13 (8 sets of 1 rep, same weight across, approximately 90 – 100% of max jerk). Video Here.

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift). Video Here.

Metabolic Conditioning: “Sledge“

For time. 5 rounds

10 Deadlifts (Health: 105 lbs, Athletic*: 185lbs, Performance: 275 lbs)

20 Burpees

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

Scaling Guide: 8 – 12 minutes, about 2:00 per round.

Coaching Tips: The deadlifts here should be at a pretty challenging weight. Smaller sets are a must, if you cannot maintain a good flat back. ‘Touch and go’s’ should only be performed if technique is on point. The burpees are just next to the bar (not jumping over). With the burpees, avoid hyper extending the lumbar when coming off of the ground, and having a totally rounded back when standing up (both are bad for your back)!

‘Cash Out’: 30s L sit, 100 single unders, 4 rounds

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