Bootcamp & CrossFit:
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: Spend 6 minutes working on kipping drills geared toward pull ups, chest to bar pull ups, and bar muscle ups.
Strength: none
Super Set: none
Metabolic Conditioning: “Drop it Like It’s Hot”
For time
800m run
Then 5 rounds:
15 toes-to-bar (Health: 20 sit ups)
80′ single arm overhead kettlebell walk (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
15 muscle cleans or sumo deadlift high pull (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
15 push press (Health: 35lb / Athletic: 65lb* / Performance: 95lb)
Then:
800m run
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 – 27 minutes, 3 – 4.5 min for the runs and about 2:45 per round in the middle. Scale Up: 70/53lb kb and 135/85lb bar.
Compare to: NEW WORKOUT!
Coaching Tips: Pace the run so that you can come right back in and get started on the toes to bar. Make sure that the shoulders are good and mobilized for lockout before hand. Do each arm in 20’ increments or 40/40. Keep the core tight and don’t take too large of steps. Remember that muscle cleans must be performed without the second knee bend that a power clean has. Finish the last run with a moderate 400, then a fast final 400!
Team Option: With a partner, 800m run together, 30 toes to bar split as desired, both do OH kb carry together, 30 muscle cleans and 30 push press, split as desired. 800m run together. Scaling Guide: 25 – 32 minutes.
Optional ‘Cash Out’: none
