The look on Vanessa’s face as Kayla passes the 14s round of 14.2 is priceless. Don’t forget to log your Open scores for 14.4 by 5pm today!
Mobility: Hip Mobility.
Skill Practice Warm Up: Goat Practice.
Workout: Hang Power Clean
3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” adjusting load each set)
Superset: “Perfect” push ups.
Perform 5-15 reps of super strict push ups between each set of cleans.
Metabolic Conditioning Workout: “Peter and the Wolf” – As many rounds as possible in 7 minutes.
2 ‘heavy’ kettlebell swings –American- (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)
4 ‘heavy’ kettlebell swings
6 ‘heavy’ kettlebell swings
Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings).
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 9 ‘rounds’ (estimated). Scale up the kb swings to 88/70lbs for an extra challenge.
Coaching Tips: Go with a heavier weight kettlebell than what you may actually use in a longer metcon. Try to do at least the first few rounds ‘RX’. As the workout goes on and your form starts to degrade, don’t change kettlebell weights! Just scale down to “Russian” height (stopping at eye level) for the later rounds.
Sprint hard the first few rounds because the kettlebell swings are so short. As the sets get larger, plan on slowing down the runs so that you get a bit more rest between each set of swings. Maintain strict form on the swings with an upright torso (no tipping over!) and no ‘front raises’ with the shoulders. If you want to ‘two hand kb snatch’ the bell overhead – go for it. Just remember that the faster snatch style tends to pack an intensity wallop as well as blow your grip up.
Compare To: New Workout!
Video: Some of these are CrossFit jokes, and some are Military jokes, but if you have a lot of knowledge of people in either camp, you’ll find this funny (NSFW):