Mobility: Ankle Mobility.
Skill Practice Warm Up: Push jerks on the minute. Using an empty bar or moderate weight, perform 4 push jerks on the minute for 5 minutes (put the bar down between sets). Focus on popping with the hips and using little to no arm ‘push’.
Workout: “Elements Blue” (aka No.2) – As many rounds as possible in 15 minutes.
10 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)
10 sumo Deadlift high pulls (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)
10 ring push ups
10 double unders
*Women’s ‘as Prescribed’ weights and reps
Scaling Guide: 5 – 10 rounds
Coaching Tips: ‘Experienced’ people (people who have done this more than once) should think about performing 20, 20, 20, 20 and count it as two “rounds” (or even 30s and counting it as 3 rounds). Feel free to do this for one or two sets before going back to the 10, 10, 10, 10 version. This would still count at “Rx”.
It is usually a good idea to break up the ring push ups early on. They tend to be where most people start to get stuck. Think of the workout as (after the first round) 5 ring push ups, 10 DUs, 10 WB, 10 SDHP, 5 ring push ups, rest.
If you just did this workout in the last week or so in the Elements Class, talk to the coach and they will help you do a workout from last week.
Compare To: 2013 – 04 – 15 (and your first time doing it if you did Elements!)
The most in interesting thing I read was about the “Donkey Kong” workout. First, I do not believe this is an “official” CrossFit workout (like “Fran”). Second, people thought it was HARDER than Fran!? The only explanation I can think of is that they did Fran pretty slow (because thrusters and pull ups are harder for most people than the other movements), and they did not reach the same level of intensity that Fran usually elicits. -jj