CrossFit WOD 2/5/20

Warm-up

EMOM 3

Dead hang

M1 15s

M2 25s

M3 35s

EMOM 3

Chin over bar hold (kneel to scale)

M1 15s

M2 15-25s

M3 25-35S

Hollow/arch – lying

Hollow/arch – hanging (static)

Hollow/arch – dynamic

Beat swings (kip THEN butterfly)

Climb the ladder

Talk logistics

3.2.1.Go!

Metcon (Time)

40 Pull-ups

40 Box jump overs

20 pull-ups

20 burpee box jumps
*Many different mentality’s available here.

-Strong gymnastics? Don’t pace, kill the pull-ups in a few of sets as possible.

-Struggle with high rep gymnastics? Pace the pull-ups to consistent breakdowns.

-LEARNING your gymnastics? Adapt the movement to a strength bias.

-Hustle the BoxJumps and Burpees

Metcon (2 Rounds for weight)

Skull crushers

Hammer curls

3×10
*90s-2m between each set. Match the effort.

*R1 and 2 is to record weight used for the movements.

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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