Home of CrossFit Sanctify!

Monday 170828

Halo keeping a close eye on Melissa's air squats.

Context: Competition   

Metabolic Conditioning: “Mother of Dragons”

For time. Health: 4 rounds, Athletic*/Performance: 5 rounds
Kipping Handstand Push-up (Health: 8 dumbbell shoulder press, Athletic*: 8, Performance: 12)
12 back squats (Health: 55lb / Athletic*: 85lb / Performance: 135lb)
12 supine ring rows
12 dumbbell hang power cleans (Health: 20lb / Athletic*: 30lb / Performance: 45lb)
18 Wall ball (Health: 10lb/8’, Athletic*: 14lb/9’, Performance: 20lb/10’)
1 min rest

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

Scaling Guide: 18 - 26 minutes, about 4.5 minutes per round including the rest. Scale Up: 105/155lb bar and 35/50lb dumbbells

Compare to: NEW WORKOUT!

Coaching Tips: Select the kipping HSPU option if you can comfortably do them in the skill practice days, but be ready to scale down on the later rounds if needed. Remember that the key to kipping HSPU is a good 'kick' of the legs! The back squats start with the barbell on the floor. For the ring rows, the 'Performance' variation is to have the feet on a box so that your toes are even with the bottom of the rings (scale down to feet on the floor, body at an easier angle if needed). Keep the ring rows strict! Use a hook grip for the db hang power cleans if you can. Go for big sets on the wall ball because of the minute rest each round.

Optional ‘Cash Out’ or Hypertrophy: None