Home of CrossFit Sanctify!
0 Comments

Wednesday 171101

Watermarked2(2017-10-26-0627)
Dawn is doing an awesome job of continuing our trend of moms-to-be who have continued to workout during their pregnancy. Keep it up Dawn - inspiring!

Context: Practice – Be smart about the progressions you use. If needed start advanced, but go easier on later rounds to keep up intensity.

Skill Practice Warm Up: Spend 8 minutes working on kipping drills, focused on kipping pull ups and bar muscle ups.

Metabolic Conditioning: “Mustang Sally

For time. Performance/Athletic: 5 rounds*, Health: 4 rounds
4 squat snatch (Health: 4 KB swings + 4 goblet squats, 35lb / Athletic: 65lb* / Performance: 95lb)
4 power snatch (same)
4 overhead squat (same)
Ring dips (Health: 6 ring push-ups / Athletic*: 6 / Performance: 10)
18 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)
1 min rest

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

Scaling Guide: 13 - 22 minutes. About 4.5 min per round including the rest. Scale Up: 135/85lb bar and 5/3 muscle ups instead of ring dips.

Compare to: NEW WORKOUT to us, but last programmed by Thrivestry on January 17, 2016

Coaching Tips: If you cannot do snatches due to mobility, do 8 kb swings and then 8 front squats (with 'intelligent' weights).  Remember that ring dips need to go from full lockout at the top to down to the shoulder/bicep touching the top of the rings. Step-ups are considered a modification, but jump-up-step-downs are Rx & encouraged for all. If you finish the 4th round before 16 minutes, do the 5th round.

Optional ‘Cash Out’ or Hypertrophy: None.

Comments

0 Comments