8/12/15 “Skyfall”


Mobility: Shoulder Mobility

Skill Practice Warm Up: Spend 10 minutes working up to a max effort weighted pull up (strict) for 2 reps.

Strength: None.

Metabolic Conditioning: “Skyfall” – 4 rounds for time.

8 dumbbell weighted pull ups – kipping allowed- (A: 30lbs, I*: 15lbs, N: Band assisted)

16 dumbbell power snatches – either hand- (A: 45lbs, I: 25lbs, N: 20lbs)

50 foot bear crawl

Scaling Guide:  4 – 9 minutes

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

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Compare to: 2014 – 01 – 18

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

Coaching Tips: Wear long pants, or bring something to protect your legs for the dumbbell weighted pull ups! The knurling on the handles can rub your skin raw if the dumbbell slips down mid pull up. Most people find it best to hold the dumbbell very high next to their hips and then cross their ankles.  Remember to use the hook grip on the dumbbell power snatches and to alternate hands often. For the bear crawls, move quickly in bursts then rest on your knees. Slowing down and moving slowly just means that you are spending more time under tension and using more energy to go the same distance.

Optional ‘Cash Out’: 2 minute row, 1 minutes wall ball, 2 minute row.

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