Context: Competition
Mobility: Ankle
Skill Practice Warm Up: Spend 10 minutes working on handstand, handstand walking, and kipping handstand push up drills.
Strength: none
Super Set: none
Metabolic Conditioning: “Kid Dynamite”
For time. 5 rounds.
25 Push Press (Health: 45lb, Athletic*: 55lbs, Performance: 75 lb)
50 Double Unders (Health: 100 singles, Athletic: 30 DU counting attempts, Performance: 50 DU)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 9 – 17 minutes, about 2:30 per round. Scale Up: 95/65lb bar
Compare to: CrossFit ‘Classic’
Coaching Tips: This one will be a shoulder burner! Make sure you are using a lot of leg/hip drive on those push presses to save the shoulders. Go for big sets on the first couple rounds, but then plan on resting a lot to get through the double unders quickly. Try to pace this one so you rest once or twice on the push presses, but then don’t waste any time getting the double unders completed. For the DUs, make sure your shoulders are relaxed and that you keep the arms close to your sides. Wide arms will make your shoulders much more tired for the later rounds!
Optional ‘Cash Out’: 20 cal row, 15 hollow rocks, 50m farmer carry, 5 minutes
