7.26.17 CrossFit Workout WOD Thornton Northglenn CO

By 07/25/2017 wod

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) bench press for 3 reps, or do 5 reps on the minute for 6 minutes (at 50-60%)

Strength: none

Super Set: none

Metabolic Conditioning: “Flippin Malarkey”

            For time – 6 rounds (plus a “game changer”)

8 push press (Health: 35lb / Athletic*: 65lb/ Performance: 95lb)

8 toes to bar

12 Russian Kettlebell swing (Health: 35lb / Athletic*: 53lb / Performance: 70lb)

8 burpees over bar

1 min rest

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

Scaling Guide: 15 – 23 min, about 3 min per round including rest. Scale Up: 135/85lb bar, 88/70lb kb

Coaching Tips: Try to do big sets on the push press and the knees to elbows since you’ll be coming off a minute rest each round. Keep up a good pace and try and ‘burn out’ each round on the kb swings and burpees.

‘Cash Out’: none

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