End of Week CrossFit – Friday

This week flew right by!

GENERAL WARM-UP (~8:00)
“Joint Prep Routine”

5/5 Turn head side to side
5/5 Look up and down
5/5 Swing head in crescent shape side to side
5/5 Shoulder rolls forward, then back
5/5 Swing one arm up, while other is down
5/5 Swing arms across body at 45º with right arm high, then left arm high
5/5 Full range of motion arm circles forward then back
5/5 Side to side trunk twists
5/5 Straight leg hip circles
5/5 Right leg swings, then left
5/5 Right lateral leg swings, then left
5/5 Butt kickers
5/5 Knee circles
5 Dorsiflexion drops
5/5 Seated ankle circles

SKILL AND BUILD UP (~11:00)
Double Under Progression (~3:00)
10 Swing and Catch Drill
20 Single Taps
20 Single Unders
20 Double Taps
10 3-to-1’s
20 Double Unders

I don’t think I’ll ever get the double under figured out. I’m just really not coordinated for this one. 
I am trying to figure out the right rhythm but I struggle. 
I guess someday it will happen. 

*Or workout variation, during this time encourage all to try.

Thruster Warm-up (~5:00)
*With light dumbbells (10#)
5 Dumbbell front squats
5 Dumbbell push presses
5 Dumbbell thrusters

*With workout weight (15#)

3 Dumbbell front squats
3 Dumbbell push presses
3 Dumbbell thrusters

Toes to Bar Progression (3 Step) (~3:00)
5 Kip swing
5 Knees to elbows
5 Knees to elbows + kick + fast return

“20.2”

Complete as many rounds as possible in 20 minutes:
4 Dumbbell thrusters (50lbs/35lbs) (15# set)
6 Toes-to-bars  (hanging knee raises – well, attempts to pull my knees up while hanging)
24 Double-unders (50 single unders each round with perhaps a couple of double attempts)

*Compare to 10/18/19
Higher scores will be above 20 rounds and all are encouraged to perform a variation that allows for successful completion of 10+ rounds. Being that today is a CrossFit Open repeat workout it is acceptable to encourage athletes to do the workout as prescribed even if the desired stimulus of 10+ rounds may not be achieved.
The dumbbell load is moderate but should allow for all rounds to completed unbroken following a short transition.
The toes to bar start off easy but will challenge stamina of the trunk and grip in later rounds. It is recommended to break up the reps before fatigue sets in. Encourage athletes to control their heart rate by pacing and breathing. It will be imperative to each athletes feeling successful today. The double unders will take your breath away after a few rounds, so ensure athletes stay calm.

Cool Down
Bike 3:00-5:00 minutes

Good workout to end the week.  

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