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6.17.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/16/2017No Comments

Context:   Competition

Mobility: Hip

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

Strength: none

Super Set: none

Metabolic Conditioning: “Mork and Mindy 2.0”

25 minute AMRAP (as many rounds as possible)

With a partner, divide work as needed (except on the 200m run)

8 reps 20’low/20’high sled push -4 round trips- 160’ total distance (Health: +0 / Athletic*: +50lb / Performance: +90lb)

12 ‘heavy’ thrusters (Health: 55lb / Athletic: 75lb / Performance: 115lb)

14 chest-to-bar pull-ups (Health: 8 band assisted / Athletic: 8* / Performance: 14)

18 box step ups (Health: 12’ / Athletic*: 20” / Performance: 24”)

200m sprint (together)

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

INDY VERSION: 4 sled pushes, 6 thrusters, 7 chest to bar, 9 box jumps, 200m run, 1 min rest

Scaling Guide: 4 – 7 rounds. Scale Up: 135/85lb thrusters

Coaching Tips: Talk with your partner ahead of time to determine who is going to do more (or less) of certain movements.  Do not just split the work down the middle.  Be ready to step in if they start to struggle or slow down, and don’t be afraid to ask for help if you need a break.  If you find yourselves both having to rest at the same time because you both are so tired, break it up into smaller sets!  There is no point in both of you standing around when you can do smaller sets with slightly shorter rests.

‘Cash Out’: none

Brian Lee

About Brian Lee

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