Durability
Weighted Reverse Plank
3 sets of 30 to 60 Seconds
Skill/Strength
Front Squat – Heavy Single or 1RM if you’re feeling good
WOD
3 Rounds
12 DB Thrusters (50/35)
18 Box Jumps (24/20) Rx+ 30/24
—Rest—
Tabata Push-Ups — Not for Score —
The goal here is to achieve as much quality work as possible and taking the score out of the equation can help some athletes simply focus on movement. If your push-ups aren’t strong, then please use a mechanical-drop-set approach where you start with the most demanding push-up version you know and then begin to scale as those reps begin to go away. Scale need to be planned out before that Tabata begins. For example, strict push-ups > leaning push-ups 16″ box > leaning to 20″ > leaning to 24″. If your push-ups are strong, then start with an advanced push-up movement and scale down from there. For example, deep ring push-ups > deficit push-ups to plates > strict push-ups > leaning push-ups to 16″ box.
When do I change to a different scale during the Tabata? If you get 8 reps, stay. If you get 7 reps, change movements for the next interval. If you know you’re about to fall apart, change to the next movement for the next interval. Get reps reps reps reps.
Scores from Monday
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