2 days left to get your kids signed up for “Parents’ Night Out”! Such a fun opportunity for the kids to get active, play and make new friends! Link in bio to sign up or visit crossfitdavis.com. Ages 5-11. 30$ for one child, 50$ for 2 siblings, 60$ for 3 siblings. You don’t have to be a member to sign up so tell your friends and make a night of it! You all deserve a night to yourselves! #crossfitdavis #parentsnightout #cfdistheplacetoplay

A post shared by CrossFit Davis (@crossfitdavis) on Aug 22, 2018 at 5:18pm PDT

Skill

EMOM for 10 Minutes

Straight set of Toe-to-bar

Use this time to practice your kipping swing and toe-to-bar with a kip. If you are new to the movement start by alternating between the hollow and arch position on the bar and follow that by pulling the knees in and up to the chest. Remember that this is skill practice and we have a high volume of shoulder work today so don’t start with a max set or use this to test your overall work capacity!   Start with small sustainable sets and try to maintain that effort across a the entire 10 minutes.

WOD

AMRAP in 15 Minutes

5 Front squats 185/135 lb
100M Run
15 Deadlifts 185/135 lb

Workout notes

Today’s workout is a time priority triplet with two weightlifting movements and a short run. Most of us will want to load up our barbell based on how difficult the front squat is.   After the first round you will essentially be doing a complex of fifteen deadlifts and five front squats.  Remember that the squats will be more difficult immediately following the the deadlifts! Use that run to the wall and back as a short recovery period before you dig in to the complex again.