CrossFit WOD 12/7/18


Partner Shoulder Stretch

Pull-a-parts x50

90 rotation and press x20

Push/split Jerk Prep:


Jump Land

Push Jerk w/pause on dip

Push Jerk w/pause on Catch

Metcon Prep:

Establish Distance for sprints.

Scaling For HS Walk:

Attempt to walk to the wall.

Cut distance in half.

Pike w/feet on box and walk around it 1x in each direction.

Scaling for Bar Muscle-up:

Chest to Bar


Strict pull-ups (kneeling)

Push Jerk (3-3-3-3-3+)
Metcon (AMRAP – Rounds and Reps)

50ft sprint

X30 sit-ups

50ft Bear Crawl

x30 Box jumps

50ft handstand walk

x10 Bar Muscle-ups

Sprint, Bear Crawl, and Handstand walks are 50ft Shuttles. 50ft out, 50ft back

Workout of the Day


  • CrossFit WOD 12/10/19

    Plyo ladder



    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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