CrossFit WOD 11/27/20

Warm-up

0-5:00

5:00-20:00

Foam Roll

Mobility Work

Grasshopper Lunge

Pigeon Stretch

90/90 Hold Stretch

Kneeling T Spine

Childs Pose to Reach

V Ups

Ring Rows

Air Squats

Metcon (No Measure)

Tabata

Sumo Deadlift High Pull

Bottom Squat Hold

OH Plate Hold

Elbow Planks

Workout of the Day

CrossFit

  • CrossFit WOD 1/21/2021

    Metcon (Time)
    Lyla

    10-9-8-7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    Bodyweight clean and jerks

    Scaling:

    This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

    Intermediate Option:

    7-6-5-4-3-2-1 reps for time of:

    Muscle-ups

    ¾ bodyweight clean and jerks

    Beginner Option:

    7-6-5-4-3-2-1 reps for time of:

    Jumping pull-ups

    Knee push-ups

    ⅓ bodyweight clean and jerks
    *Bar or Rings

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