Home of CrossFit Sanctify!

Monday 171030

Want to give a shout-out and welcome to Josh and Sarah Seykora! They're recent additions to our community and are awesome people: friendly and they have a heart to serve others. If you haven't met them yet, be sure to introduce yourself when you see them (if they don't beat you to it).

Additionally, Josh has a good amount of prior coaching experience, both in CrossFit and as a Division 1 college diving coach, so don't be surprised if you see him shadowing other coaches in class or 1-on-1s as we move toward having him coach some classes here and there.

Welcome to the community you two! We're glad to have you!

Context: Competition - Do your best to finish this one ‘as prescribed’ and don’t forget to log it!

Skill Practice Warm Up: Spend 8 minutes working up to a challenging (80-90%) thruster out of the rack, or perform 3 reps on the minute for 6 minutes (at 50-50%)

Strength: 1-1-1-1-1-1-1 Front Squat (7 sets of 1 rep, increase weight with each set) Test in for next strength focus!

Super Set: None

Metabolic Conditioning: “Whipped into Shape" (CrossFit Classic)

For time.
10 Thrusters (Health: 55lb / Athletic*: 95lb / Performance: 135lb)
50 Double Unders
8 Thrusters (same)
40 Double Unders
6 Thrusters (same)
… 30, 4, 20, 2, 10

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

Scaling Guide: 4-11 minutes, about 3-5 minutes for the 10/50 and the 8/40 rep rounds (which is more than half of the reps).

Compare to: May 10, 2017 – ‘CrossFit Classic’

Coaching Tips: One of the most important things to avoid on this workout is catching your elbow on your knee! Make sure you have a good rack position and that your elbows are pointed forward. Consider breaking up the first round or two so that you can do the 6s and lower unbroken. Use a good amount of hip drive to save the shoulders for later rounds. Keep the arms close to your hips on the double unders, because wide arms mean that your shoulders will be more taxed. This is supposed to be a 'gasser', so choose progressions that let you go fast and hard!

Optional ‘Cash Out’ or Hypertrophy: 4 min max row/airbike OR  3 sets of 12 banded hamstring curls in a superset with 8-12 strict chin ups