Home of CrossFit Sanctify!
0 Comments

Monday 170619

Watermarked4(2017-06-14-1633)
A-Earley got our summer kids program off to a great start last week! The kids love her!

Context: Competition   

Skill Practice Warm Up: Tabata hollow rocks

Strength: 8 x 1 Push Jerk or Split Jerk - 7 of 13 (8 sets of 1 rep, same weight across, approximately 80 - 90% of max jerk).

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Spoonman

For time.
Health: 6 rounds
Athletic: 8 rounds
Performance: 10 rounds

7 Burpees
7 Knees To Elbows

Scaling Guide: 7-11 minutes, about 50s per round.

Compare to: BTWB ‘CrossFit Classic’

Coaching Tips: Start slow, and watch the clock. After 3-5 rounds, speed up if you can. Break up the knees to elbows sooner than you might have to, and go faster on the burpees. As you get into round 8+, speed up if you can. Keep in mind that 'knees to elbows' means "KNEES TO ELBOWS" (not knees to triceps). And that bent elbows is fine, although not ideal.

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 4 min

Comments

0 Comments