2017.2.9

CFK North, CFK West – CrossFit


Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1) 5 minutes: Row, jump rope, jog, or bike

2) 2 rounds

10 Boot Strappers https://www.youtube.com/watch?v=nQCxfCD4MHU

10 Sprinter hamstring to sampson stretch

10 Goblet Squats

10 Swings to nose level

60 seconds upper back roll with kb on chest

SKILL AND INSTRUCTION

Sumo Deadlift High Pull Progression https://youtu.be/1mGO6W0_CQQ

*5-7 reps of each piece of the progression

TRANSITION

2 Rounds

5 Wall Ball Shots

5 Pulls on the Rower

5 Sit-ups

5 Sumo Deadlift High Pull

Workout of the Day

Metcon (4 Rounds for reps)

Tabata Intervals of:

Wall Ball (20/14 lb ball to 10/9′ target)

Row for calories

Sit-ups

Sumo Deadlift High Pull (75/55)

*Do 8 rounds of 20 seconds of work followed by 10 seconds of rest of 1 movement before moving onto the next movement. Do not take extra rest between movements. Athletes can start at any movement.

**Score for this workout is each movement’s lowest number of reps achieved during any interval at that movement, added together.
INTENDED STIMULUS

This is a high rep light weight workout that many athletes will be able to do as prescribed.

SCALING OPTIONS

1) Wall Ball

Scale to a load and height that allows at least the first 2-3 intervals to be unbroken

2) Row

No scale

3) Sit-up

No scale

4) Sumo deadlift high pull

Scale to a light load that the athlete can go unbroken for at least the first interval

Cooldown

Warm-up (No Measure)

Pigeon stretch, 60 seconds per side

Band shoulder stretch, 60 seconds per side