A-Earley got our summer kids program off to a great start last week! The kids love her!
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“
Health: 6 rounds
Athletic: 8 rounds
Performance: 10 rounds
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