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6.8.17 CrossFit Workout WOD Thornton Northglenn CO

By 06/07/2017No Comments

Context:  Practice

Mobility: Shoulder

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

Strength: none

Super Set: none

Metabolic Conditioning: “Mind the Wake”

For time.

Row (Health: 1000m, Athletic*: 1300m, Performance: 1500m)

then 4 rounds of:

Handstand push-ups (Health: 6 dumbbell strict press / Athletic*: 6 head to floor / Performance: 10 head to floor)

12 toes-to-bar

14 Russian kettlebell swings (Health: 35lbs, Athletic*: 53lbs, Performance: 70lbs)

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

Scaling Guide: 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part. Scale Up: 4/2” deficit HSPU and 88/70lb kb.

Coaching Tips: Take the last couple hundred meters of the row a little easier as you don’t want to be completely gassed for the handstand push-ups. Then next couple movements of the WOD are very grip intensive. Think about breaking up the toes-to-bar early (maybe even round one) if the kettlebell swings are a challenge for you.

‘Cash Out’:  15 GHD sit ups, 15 wall ball, 3 rounds.

Brian Lee

About Brian Lee

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