wod

8.4.17 CrossFit Workout WOD Littleton Englewood CO

By 08/03/2017 No Comments

Context:   Practice

Mobility: Shoulder

Skill Practice Warm Up: None.

Strength: 2-2-2-2-2-2 push or split jerk (6 sets of 2 reps, increasing weight to max)

Super Set: 5-5-5-5-5-5 single leg deadlift with two dumbbells (6 sets of 5 reps, increasing weight to max)

Metabolic Conditioning: “Backhoe“

6 rounds for time.

8 dumbbell hang power cleans (Health: 20b / Athletic: 30lb* / Performance: 45lb)

8 dumbbell push press (same)

8 round trips of 20′ forward, 20′ backward running

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

Scaling Guide: 6 – 10 min, about 1:30 per round. Scale Up: 53/35lb kb

Coaching Tips: Keep the dumbbell path close to the body and don’t let them drift way out in front (turning it into more of a curl). Be sure to use a good hip drive on the push presses. For the forward / backward runs, push the pace on the sprint going forward and be more careful on the backward run so you don’t trip!  When you transition from backward to forward, avoid a big explosion and stressing out your Achilles/calf (explosive change of directions here can cause a calf strain).

‘Cash Out’: 8 kipping pull ups, 16 sit ups, 100m run, 5 minutes

Shean

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