Thursday, August 1st
Context: Competition – Be sure to record your score on the metcon.
Dynamic Warm Up Option: 2 min row or airdyne. Then 2 sets of 4 'golf ball pick ups' per side, 4 spider man lunges, 4 downward dog push-ups. Then 3 sets of 5 kettlebell 'halos', 5 goblet or overhead squats, 5 kb swings
Skill Practice Warm Up: None.
Strength: 2-2-2-2-2-2-2 Push Press (7 sets of 2 reps, adjust load each set)
Super Set: 8-8-8-8-8-8-8 Single Leg DB Deadlift (7 sets of 8 reps, each side)
Metabolic Conditioning: “Death by Burpee”
1 Burpee the 1st minute, 2 Burpees the 2nd minute, etc. until you cannot perform the reps in the allotted time
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: Record Reps. Finishing Min 12 (78 reps) to finishing min 17 (153 reps). Rnd 12: 78 reps. Rnd 13: 91 reps. Rnd 14: 105. Rnd 15: 120. Rnd 16: 136. Rnd 17: 153. Scale Up (IF YOU THINK YOU'LL MAKE IT PAST MIN 14): Do 5 reps the first minute, then start on 6 on the second min, 7 on the 3rd min, etc.
Compare to: CrossFit Classic
Coaching Tips: Take note of the scale up if you think you'll make it past minute 14. You'll do the first 5 'rounds' in the first minute (5 reps), then jump into the round of 6 reps. This still counts as "Rx" (but it is really a scale up). Spread out the burpees over the whole minute, but leave 10-15 seconds at the end of each round to rest... until you can't anymore. Avoid hyperextending your back at the bottom and rounding your back when you stand up. Use a pad to protect your knees if you have one available.
Optional ‘Cash Out’ or Hypertrophy: 20 KB swings 60s plank, 4 minutes, OR 3 sets of 12 db bent over row in a super set with 12 banded good mornings