Tuesday – May 2, 2017 – 170502
Context: Practice
Mobility: Hip
Skill Practice Warm Up: None
Strength: 2-2-2-2-2-2-2 Back or box squat (7 sets of 2 reps, increase weight with each set)
Super Set: 3-3-3-3-3-3-3 strict weighed pull up (or progression) (7 sets of 3 reps, increase weight / difficulty with each set)
Metabolic Conditioning: “Fox on the Run“
For Time. 7 Rounds
10 Wall Balls (Health: 8ft/10lb, Athletic: 9ft/14lbs*, Performance: 10ft/20lb)
10 Kipping Pull-ups (Health: 10 jumping pull ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 5 – 9 minutes, about 1 min per round. Scale Up: 30/20lb wall ball or 11/10′ height and chest to bar pull ups
Coaching Tips: Go for larger sets on the first few rounds, then settle into a pace with breaks if needed. If you need to rest, it is better to break it up 5 pull ups, 5 wall ball, rest, then 5 wall ball, 5 pull ups, rest (rather than resting between movements). Use a lot of hip drive to save the shoulders a bit. Keep the pull ups ‘tight’ and don’t get sloppy (breaking through the midline and swinging your feet really far back so it looks like you are going to kick yourself in the back of the head).
Compare to: BTWB “CrossFit Classic”
Optional ‘Cash Out’: 60s plank, 10 Russian Kb swing, 20 cal row, 3 rounds
Will got another PR on his clean at the Festivus Games! 215lbs! Way to go Will!
