12/11/12 Duck Walk

-Written by KC

Above: Duck Walk...Below: CrossFit Kids Farmers & Loggers Game

Workout of the Day Courtesy OutlawWay.com

Warm Up:

Dodgeball with Squat penalty

Squat wall stretch 2:00

3 X 10 Strict Knees to Elbows

Barbell Skill/Flexibility:

1a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
1b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.