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4.13.17 CrossFit Workout WOD Thornton Northglenn CO

By 04/12/2017No Comments

Warm Up:  AM Coaches Choice

Video:  Wake Up a Little Suzie 170413 – 

Musical Intro, how to do the weighted pull ups (not tearing holes in your clothes with chain belts, crushing your junk, and not damaging kettlebells), how to hold the db for pull ups in the metcon, shorter metcons during week 6 of the strength focus and how to talk to people who want more cardio

Strength: none

Super Set: none

Metabolic Conditioning: “Wake Up Little Suzie

15 minute AMRAP (as many reps as possible)

200m run with medicine ball (Health: 10lb / Athletic*: 14lb/ Performance: 20lb) or 20′ (6m) out and back ‘shuttle’ run (no line touch) x 10 with ball

6 weighted pull-ups, kipping allowed (Health: ring row / Athletic*: 10lb / Performance: 30lb)

12 push-ups

24 butterfly sit-ups

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

Scaling Guide: 4-7 rounds, about 3 min per round, Scale Up: 45lb/20lb weighted pull-ups and GHD sit-ups

Coaching Tips: Push the pace with the medball runs.  You will have some time to catch your breath on the weighted pull ups (especially in the later rounds). Keep the push-ups strict and make sure your entire body is leaving the ground at the same time (not your thighs).  If you can’t do push-ups from the toes yet, do ring push-ups at an angle that allows you to do them correctly. Use an AbMat for the sit-ups if you have them!

‘Cash Out’: None.

Brian Lee

About Brian Lee

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