151022 Thursday – “Crazy 8’s”

Mobility:  Hip Mobility

Skill Practice Warm Up: None

Strength: 9×1 deadlift – 3 of 14 (9 sets of 1 rep, same weight across, 80% of max)

Focus on your form – it should remain good/consistent across all reps.

Super Set: 9×1 weighted pull up (same weight across)

Metabolic Conditioning: “Crazy 8s”

AMRAP in 8 min

8 Dumbbell hang power clean (Performance: 45lbs / Athletic: 30lbs* / Health: 20lbs)

8 Toes To Bar

8 plate burpees (Performance: 45lb / Athletic: 25lb* / Health: 15)

Ring dips (Performance: 8 / Athletic: 4* / Health: 4 strict push ups)

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

Scaling Guide: 3 – 5 rounds. Scale Up: 53/35lb kbs

Log your results online by clicking here.

Compare to: New Workout!

Coaching Tips: This one will be very grip intensive for most people.  Plan on breaking up the dumbbell hang power cleans and toes to bar and try and go faster on the plate burpees and ring dips. Using the hook grip on the dumbbells will also be a good idea.  Make sure your arms are making contact with the top of the ring to keep them legit.  Warming up with kipping practice will help smooth out the technique before the metcon.

Optional ‘Cash Out’: 100m dumbbell farmer carry, 25 wall ball, 100m dumbbell farmer carry

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