Workout 5.17.17

Nickname: Sky’s out, Thighs out!

Cloud 9 CrossFit – CrossFit

Today will be a fast, low skill workout. We’ll be incorporating some heavy/moderate weight back squats then exicuting a moderate length couplet metcon.

Warm-up

At a Moderate Pace

3 Rounds

200m Row

15 Jumping squats

10 clapping push-ups

Buy In

Back Squat (5-5-5-5-5)

5×5 work up to a heavy set of 5. Then 2×10 at a moderate weight. Focus on depth, breathing, and maintaining a tight core!

WOD

Review Box Jumps as a class. Technique, bounding, address any injuries!

Metcon (Time)

40-30-20-10-5

Box Jump over 24/20

Push-ups
Stimulus:8-12 Minutes, low skill consisten movement.

Scaling:

Option 1-knee push-ups

Option 2- 30-20-15-10-5, knee push-ups

Options 3- mix and match, document in Wodify how you scaled.

Feature Video

Cloud 9 Teen Camp