150502 Saturday – Benicia CrossFit Crawfish Boil and 1 Year Anniversary Party
Mobility: Hip Mobility
Skill Practice Warm Up: Double under practice – 30s on, 30s off. 6 Rounds. Performance: Unbroken Sets, Athletic: Max sets of unbroken 10’s, Health: As Many Double Unders as possible.
Metabolic Conditioning: “Deathly Hallows” – 12 Minute AMRAP
20’ – 40’ – 60’ – Etc. Single Arm Overhead Lunge (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs) (One Dumbbell, switch arms as needed))
200m – 400m – 600m – Etc. Row
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 -5 Rounds
Scale Up: 53/35lb KB
Coaching Tips: The lunges will let your lungs recover, but overall this will be very challenging for your legs. Set the damper on the rower a bit lower than usual and try and go with a higher strokes per minute rate. Try and keep a steady pace on the rows, and break up the lunges often. Remember that the slower you go on the lunges, the longer you have to hold the DB/KB overhead. Move in “fast” bursts instead of grinding out long distances.
Compare To: New Workout!
Optional ‘Cash Out’: None