Home of CrossFit Sanctify!

Tuesday 171107

Kevin Kreeger graduated from Fundamentals last week and will be joining our group workouts this week! This guy has a lot of energy and is gonna be a lot of fun to workout with. Be sure to say "hi" and introduce yourself when you see him!

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

Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) squat snatch or power snatch plus OHS. Or perform 3 squat snatches on the minute for 6 minutes (at 50-60%)

Metabolic Conditioning: “Not Afraid

15 minute AMRAP (As many rounds as possible)
10 American Kettlebell Swings (Health: 35lb / Athletic: 53lb* / Performance: 70lb)
10 Box Jumps, (Health: 12” / Athletic*: 20” / Performance: 24”)
10 Ring Dips (scale: fixed bar dips or ring push-ups)

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

Scaling Guide:  6 - 10 rounds, about 1:45 per round

Compare to: BTWB (last completed March 30, 2017)

Coaching Tips: Only use the heavy kettlebell as long as you can maintain good form.  If things start to get a bit sketchy, drop to a lighter bell or drop to Russian swings. Make sure you can go overhead without hyper extending your back (usually an issue when someone has tight shoulders). Try to push the pace on the swings and the box jumps, and then take extra breaks on the dips to catch your breath. Overall, do not come out too fast and blow up! 15 minutes will be longer than you think.

Optional ‘Cash Out’ or Hypertrophy: None.