CrossFit WOD 12/9/19

Warm-up

Banded hydrants

Banded split squats (off rig)

Pick three. Different heights to raise your heels.

High, medium, floor.

Squat and twist x3 each arm

Then

Squat x10 @ each height

Metcon prep

Demo three positions and purpose.

Practice

3.2.1.Go!

Back Squat (5×5)

*Across

**If you have been present for the past several weeks of back squatting, use 70-75% of heaviest pause.

***4 & 5 should be difficult. Find a tempo that creates the appropriate difficulty.

Metcon (Weight)

lunge x10

Front rack lunge x10

OH Lunge x10

4 rounds each arm
*Utilize KB or DB

**Ten steps total. The goal is to perform all 30 reps with a 1 break maximum.

***Quality of movement is key. Intensity comes with practice here.

Workout of the Day

CrossFit

  • CrossFit WOD 4/16/2021

    Metcon (Time)
    For total time:

    3 rounds of:

    10 strict handstand push-ups

    10 dumbbell hang power cleans

    50 double-unders

    Rest 1 min., then:

    3 rounds of:

    10 kipping handstand push-ups

    10 dumbbell shoulder-to-overheads

    50 double-unders

    ♀ 35-lb. dumbbells

    ♂ 50-lb. dumbbells

    Time cap: 10 min.

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