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6.20.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/19/2017No Comments

Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 8 minutes working up to a max effort weighted pull up (or progression)

Strength: none

Super Set: none

Metabolic Conditioning: Six Shooter

For Time, 6 rounds

6 Left pistol (Health: one legged box squat / Athletic*: 15lb / Performance: 35lb)

6 Right pistol (same)

6 db weighted pull up – kipping allowed (Health: band assisted / Athletic*: 15lb / Performance: 35lb)

200m run OR 60 double unders / 120 single unders

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

Scaling Guide: 11 – 20 minutes (24 min time cap)

Coaching Tips: Hold the kettlebell / dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.); the scaling of the pistols will be a very strong factor in finish time. If you can’t do a pistol, choose a box that allows you to sit and stand on one leg. You can vary the box height by using plates on a low box OR by putting the plate on the ground and then standing on it (for example a black 45lb plate will make a 20″ box 16″ this way). Use the same kettlebell / dumbbell for the weighted pull-ups.  Both running and jumping rope are “Rx” for this one (singles too).  Pick the option that is going to get you done in the fastest time.

‘Cash Out’: none

Brian Lee

About Brian Lee

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