Context: Competition
Mobility: Hip
Skill Practice Warm Up: None
Strength: 3-3-3-3-3 back squat (5 sets of 3 reps, adjusting weight with each set)
Super Set: 3-3-3-3-3 weighted ring dip (or progression), adjust load each set
Metabolic Conditioning: “Whipped into Shape”
For time.
10 Thrusters (Health: 55lb – guessed / Athetlic*: 95 lbs / Performance: 135lb)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).
Compare to: BTWB Classic aka “CrossFit Classic”
Coaching Tips: One of the most important things to avoid on this workout is catching your elbow on your knee! Make sure you have a good rack position and that your elbows are pointed forward. Consider breaking up the first round or two so that you can do the 6s and lower unbroken. Use a good amount of hip drive to save the shoulders for later rounds. Keep the arms close to your hips on the double unders, because wide arms means that your shoulders will be more taxed. This is supposed to be a ‘gasser’, so choose progressions that let you go fast and hard!
Optional ‘Cash Out’: 16 suitcase lunge steps, 200m run
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