Wednesday, August 28th

Context: Practice – Pace the Runs/DU so that you can go right into the next set of swings.

Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 KB swings, 10 KB overhead squats, 100' suitcase carry or OH carry. Then 5,4,3,2,1 with an empty bar: snatch grip deadlift, scarecrow snatch, rack jerk behind the neck, overhead squat

Mobility/Activation/Prehab: Hip

Skill Practice Warm Up: None.

Strength: 6x3 Power or Squat Snatch (11 of 11) (6 sets of 3 reps, same weight across, 80-90%)

Super Set: 6x6 Single Arm Ring Row (6 sets of 6 reps, each side, same challenge with all sets)

Metabolic Conditioning: “Russian Dash Cams

NEW 3 Rounds for Time:

14 Russian KB Swings (Health: 35lb/Athletic*: 53lb/Performance: 70lb)

10 Goblet Squats (same)

200m Run

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

Scaling Guide: 5 - 8 min, about 2 minutes per round. Scale Up: 70/88lb KB

Coaching Tips: Kettlebell swings come from the hips so be sure to use a great hip pop and keep the abs tight. Think about throwing the KB out away from you (but don't let go).  Try to do these in unbroken sets to keep the intensity up, but if you can't maintain good positioning (because you are breathing too hard for example), break up the sets.

OR Metabolic Conditioning: Just spend 10 minutes practicing snatches and do "Dork" The Firefighter hero workout

6 Rounds for Time of:

60 Double Unders (Health: 100 singles)

30 American Kettlebell Swings (Health: 26lb/ Athletic*: 35lb/ Performance: 53lb)

15 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase. He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

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

Scaling Guide: 18-28 minutes, about 3.5-4 min per round.

Compare to: CrossFit Hero Workout

Coaching Tips: Get the first round out of the way at a good pace, but do not go too fast (6 rounds is a lot). Because there is so many reps efficiency will be key, so make sure you aren't sloppy with your movements and wasting energy. Keep the hands close to your sides on the double unders. Break up the KB swings often. And save your shoulders as much as you can on the burpees.

Optional ‘Cash Out’ or Hypertrophy: (Short Metcon Folks Only) 20 cal Row, 15 Burpees, 2 rounds OR 3 sets of 12-15 Single Arm DB Bench Press in a super set with 12-15 Single Leg Deadlifts


Scott McIntyre