Home of CrossFit Sanctify!

Saturday 171104

Sarah B. fighting her way through a tough workout!

Context: Practice – Talk to your partner so both of you get your best workout, set your ego aside.

Metabolic Conditioning: “Laurel & Hardy

For time - Partner Workout
With a partner, split the work up any way you desire, one person working at a time (except on the last movement).
80 Good mornings with 20lb medball
16 round trip sled pushes, 20’ each way (Health: +0, Athletic*: +90lbs, Performance: +140lbs)
400m bumper plate carry – 2 bumpers, both people run, carry/share them anyway (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs)
40 single arm dumbbell overhead squats (Health: 20lbs, Athletic*: 30lbs, Performance: 45lbs)
40 shoulder press (Health: 35lbs, Athletic*: 65lbs, Performance: 95lbs)
20 bar or ring muscle ups (3 pull ups + 3 ring dips = 1 muscle up – Still ‘RX’!)
40 plate burpees –BOTH AT THE SAME TIME- (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs)

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

Indy Version: 30 good mornings, 7 sled push, 250m plate carry, 20 single arm OHS, 15 shoulder press, 10/8 muscle up, 20 plate burpees

Scaling Guide: 15 - 26 minutes

Compare to: March 4, 2017

Coaching Tips: Dividing the work in half completely isn’t usually the way to get the best time, but it is a good starting point.  Shift extra reps to the partner who ‘likes’ or is better at that particular movement.  If one person can handle more of the overall work, let them do it!  The person not as advanced will get a bit more rest, and the more advanced person will get a more intense workout! The key is to always have someone moving.  Avoid times when both people are resting at the same time. The single arm OHS can be done with either arm (no need to alternate).  Make sure that the shoulder presses are STRICT (no knee or hip bend to speak of).   Don’t forget that the last 20 plate burpees are both people at the same time!

Optional ‘Cash Out’ or Hypertrophy: None.