Thursday, August 8th

Context: Mental Toughness – After a good warm up, redline the metcon from the beginning. Go unbroken as long as possible on all sets.

Dynamic Warm Up Option: 2 sets of 10 ring rows 10s crab bridge, 10 sit ups with legs straight, 10 jump squats. Then 5,4,3,2,1 with an empty bar: snatch pull, hang muscle snatch, overhead squat, rack jerk behind the neck

Mobility/Activation/Prehab: Shoulder

Skill Practice Warm Up: None.

Strength: 7x2 power, or squat snatch 7 of 11 (7 sets of 2 reps, same weight across, 75-85%)

Super Set: 7x4 single arm ring row (7 sets of 4 reps, each side, same challenge with all sets)

Metabolic Conditioning: "You Be Illin'" 

5 Rounds for Time of:

12 Wall Balls (Health: 8’/10lb, Athletic*: 9’/14lb, Performance: 10’/20lb)

12 Toes to Bars

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

Scaling Guide: 4.5 – 9 minutes, about 1:30 per round. Scale Up: 20/30lb ball and 1 bar muscle up for every 3 toes to bar.

Compare to: September 20, 2018 CrossFit ‘Classic’

Coaching Tips: Aim to finish every round of wall ball unbroken for as long as you can. Split the toes to bar up a bit more, even in the early rounds. If you are feeling good on the later rounds, shoot for bigger sets on the toes to bar, but don’t do it if you risk ripping your hands.

Optional ‘Cash Out’ or Hypertrophy: 30s per side side plank, 20 cal row, 5 min, OR 3 sets of 12 narrow grip chin ups in a super set with 15-20 loaded hip extensions

Scott McIntyre