CrossFit WOD 3/13/19

Warm-up

Candle Stick Carry 100ft Each arm

Inch Worm

Overhead Carry 100ft Each arm

Handstand hold x20-30 sec

Front Rack Carry 100ft Each arm

Jump Rope

HSPU

Metcon 1

Metcon 2 Prep:

Push-up

KB SDLHP

Goblet Squat

2-3 Sets building in weight

Metcon (No Measure)

Emom 10

Odd- x45-60 Dubs

Even – 5-10 HSPU
*Expect 30-40 sec of work on Double Unders.

** If your inconsistent with your jumprope skill, practice for 45 sec rather than a set amount of reps.

***Vary HSPU per need.

Strict = Strength and Practice

Kipping = Practice

***HSPU Scaling: ROM>Skill

Metcon (AMRAP – Reps)

Push-ups

KB SDLHP

Goblet Squat

1-2-3-4-5-6——-

Amrap 9
*Quick transisions in the beginning with gradually growing rest periods

**Simple movements, pay attention to details

***Utilize a weight that will allow for unbroken reps through round 5-8

****Expect residual fatigue from previous WOD

*****Retain impeccable form.

Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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