wod

8.13.17 CrossFit Workout WOD Littleton Englewood CO

By 08/12/2017 No Comments

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: Spend 6 minutes working up to a challenging strict shoulder press for 3 reps.

Strength: 3-3-3-3-3 Push Press (5 sets of 3 reps, increasing weight to max)

Super Set: 10-20 hollow rocks between each set

Metabolic Conditioning: “Tabata Sled Pushes – Part Deux”

TABATA – 20 seconds on, 10 seconds of rest, 8 rounds (4 minutes total)

Record TOTAL repetitions of 20’ low, 20’ high sled push, operating in the Tabata framework.  Each direction equals one “rep” (one round trip is two reps).

Health: +50lbs

Athletic*: +90lbs

Performance: +140lbs

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 16-36 reps

Coaching Tips: If you finish with the sled partway through an interval, just leave it there for the next round and pick up where you left off (that is why we are counting total reps and not just minimum reps per round). Be conservative in the beginning rounds.  Use short choppy steps to get the sled started. You can turn the sled around if you are using a sled with low and high handles so you only have to use the ‘high’ side, but it will cost you time. You will also want to give the sled a good ‘shove’ with the arms at the call of “Rest”.

‘Cash Out’: 30s plank, 10 db hang power cleans, 100m run, 4 min

Shean

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