Context: Practice
Mobility: Hip
Skill Practice Warm Up: Spend 10 minutes working on kipping drills geared toward kipping pull ups, and bar muscle ups.
Strength: 7×1 Power Snatch – 13 of 14 (7 sets of 1 rep, same weight across, approximately 90 – 100% of max power snatch)
Super Set: 7×3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge as the main lift).
Metabolic Conditioning: 5 4 3 Row Intervals
For time. Record combined row times without the rest.
500m row
Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)
400m row
Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)
300m row
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Men: 3:30 – 4:30, Ladies: 4:00 – 5:00. Log combined row times only, not the rests in this case.
Compare to: March 3, 2017
Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400m with all you got, then just try to hang on for the final 300m. Doing 2-3 short, fast pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.
Two people can easily share a rower as long as one partner can do the 500m and the 400m in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second. Set the rower to record two 500s, two 400s, and two 300s to get exact times.
Optional ‘Cash Out’: 12 db snatches, 30s plank, 100m run
Coming soon: “Murph”
Photo courtesy of CrossFit.com
