Westbound CrossFit - Coach Loni
0900 - 10 of us
Warm Up
Tabata
-med ball sit-ups
-med ball squat
-med ball toss
-med ball thruster
Kipping warm-up
Power Clean warm-up
Conditioning
Intermediate:
50 Wall balls (14/10lb.) (10/9ft.)
15 Toes to bar
15 Power Clean (155/105lb.)
35 Wall balls
15 Toes to bar
10 Power cleans
20 Wall balls
15 Toes to bar
5 Power cleans
**Or change 25 toes to bar to 25 hanging leg raises.
Goal: Sub 15 minutes
Cap: 18 minutes
I scaled the intermediate down to 10 pound wallball and 15 drag toe lat pulls. I used 95 pounds for the power clean which felt appropriate.
Round 1 - 7 minutes (wbs 25/10/8/7)
Round 2 - 6 minutes (wbs 10/8/8/5/4)
Round 3 - 3:45 (finished in 16:45; wbs 8/7/5)
My left groin started to complain during the second set of wall balls, but I slowed down and finished. I changed the power cleans to muscle cleans and was able to complete those reps also. It was a good test piece.
Drag Toe Lat Pulls - Position a wooden jump box below the bar. With pointed toes perform a strict lat engagement, moving through as large a range as possible. Relaxing toes pushes box forward. This was an interesting variation that I could do in 3 sets of 5 reps with good movement quality.
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