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Wednesday 170906

Billy, your boys are a riot!

Context: Competition   

Skill Practice Warm Up: Spend 10 minutes performing 1 pause clean plus one squat clean and one jerk for two 'sets'. Use a challenging load, but keep it light enough to perform at least 6 sets. Or perform 2 sets on the minute for 7 minutes.

Metabolic Conditioning: “Starboard Breech”

In 15 minutes
1500m row
Then max rounds with the remaining time:
15 wall ball (Health: 10lb/8ft, Athletic*: 14lb/10ft, Performance: 20lb/10ft)
15 jumping chest-to-bar pull-ups (chest hits the bar every rep!) or 3 bar muscle up
*Women’s “Performance” weights and reps (Rx) (yes! 14lb 10 foot is RX for this one!)

NOTE: 3 bar muscle-ups are also Performance as RX

Scaling Guide: 3 – 6 rounds

Compare to: February 14, 2017

Coaching Tips: Hit the row hard then slow down on the last 200 or so meters to save some energy to go right into the wall balls. Break the first set up into smaller sets since your legs will be tired from the row. When you set yourself up for the jumping pull ups you head should be one to two fists below the bar, use boxes and bumper plates to adjust your height. Your chest needs to touch and your arms need to get fully extended each rep. You will use your legs much more than you think. Be careful not to step off the bumper plate or box and hurt your ankle.

Optional ‘Cash Out’ or Hypertrophy: None