141101 Saturday – “Ape Hangers”
Some of the AM crew in their costumes yesterday.
Mobility: Hip Mobility.
Skill Practice Warm Up: Every minute on the minute for 6 minutes: 1 power clean + 1 hang squat clean + jerk + jerk.
Workout: “Ape Hangers” – For time with a possible ‘Game Changer’.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front squat (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)
Knees to Elbows (Novice: abmat sit ups)
‘Game Changer’ For RX’ed ONLY – if you finish the workout in under 10 minutes, you have from minute 10 until minute 12 (120 seconds) to row for as many calories as possible. People may only row between the minutes of 10 and 12. If they finish at 11, they can rush over to a rower and get some calories for the remaining time before the 12 min mark.
Each calorie will deduct one second from your time. Record your ‘adjusted’ time to BTWB, but you MUST log how many calories and your real time the comments section.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 6 – 12 minutes (not including ‘game changer’ adjustment)
Coaching Tips: Half of the reps are first three rounds so pace accordingly! Keep in mind that it does get a lot easier after the “6s” so hustle between movements and don’t lollygag. Squat clean your first rep if you can. On the squats, focus on keeping your elbows up and an upright torso. Dig those heels in! Knees to elbows are harder than toes to bar for most people so keep that mind when pacing. Drop to singles early on if you know your grip is going to give out quickly.
Compare To: 2014 – 08 – 28
Optional “Cash Out”: 400m run w/ medball
‘Cash Out’s are OPTIONAL workouts that can be completed after class. If you scaled the metcon back too much, or you just didn’t hit it hard enough for whatever reason, and you have ‘plenty of gas in the tank’, go ahead and rally a group of people people from class to do the cash out (the coach will probably be too busy getting the next class ready so you will be on your own).
These are not for time, and they are only for those who weren’t able to hit full intensity during the metabolic conditioning workout (not for extra punishment because you ate a cupcake last week).