160229 Monday – “Furious Frigate”

If you missed out on our Saturday Main Event for 16.1 you will have to video submit your score at games.crossfit.com.

Mobility: Hip (playlist video here)

Skill Practice Warm Up: None.

Strength: 5-5-5-5-5 Back or high bar box squat (5 sets of 5 reps, increase weight with each set – go as heavy as possible by the last set).

Super Set: 5×3 ‘ring outs’ with 3-5 second pause (5 sets of 3 reps, scale to ability with virtuous form). Click here for video demo. Adjust foot position to change body angle for proper scaling (don’t go to your knees).

Metabolic Conditioning: “Furious Frigate”

7 minute AMRAP (as many rounds as possible)

400m row

then max rounds with the remaining time:

broad jump 20′ out, 20′ back

15 Wallball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)

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

Scaling Guide: 2 – 4 Rounds

Log your results online by clicking here.

Compare to: NEW!

Coaching Tips: The row can drastically affect the rest of the workout.  If you are looking for intensity and you aren’t worried about the wall ball, hit the row hard!  Everyone should consider finishing the row with some hip and arm only pulls (vs full strokes bending the knees).  This should help save the legs for the first round of wall ball. The broad jumps should be fast and rebounding.  Don’t jump so far that you have to ‘load up’ each rep (pause between jumps).  Moderate the intensity by breaking the wall balls up but not wasting time between the broad jumps and wall ball.

Optional ‘Cash Out’: 4 minutes of max calorie row or assault bike

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