141113 Thursday – “Small Sprocket”
Coach Christy working on her Double Unders
Mobility: Hip Mobility
Skill Practice Warm Up: None (more time for squats!)
Workout: Back Squat
3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting weight each set)
Metabolic Conditioning Workout: “Small Sprocket” – As many rounds as possible in 8 minutes.
15 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
30 double unders (Intermediate: count attempts, Novice: 30 single unders)
15 toes to bar (Novice: 15 sit ups)
30 double unders
Scaling Guide: 1.5 – 3.5 rounds
Compare To: 2012 – 11 – 21
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).