CrossFit WOD 4/2/19

Warm-up

Max Double Under Prep:

Calf Raises

Bounds

Singles

Standing Double

Single-Double-Single

Doubles

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
*10 minutes to set max unbroken set.

**Alternate options:

– Max Singles>

Single-Double-Single

Chest to Bar/Pull-up Prep:

Hollow Arch (Slow + Dynamic)

Kip w/hand release

Half Pull-ups

Pull-ups

Chest to Bar

Chest-To-Bar Pull-ups (Max Effort (Unbroken set))
Pull-ups (Unbroken set)
Chin over Bar Hold (Max Hold)

*Perform 2 of 3 Max Pulling variations.

**Ring Rows if no pull-ups are possible

***Max Pullups in 3 Mins if singles are only possible.

Metcon (AMRAP – Reps)

Sit-ups

Row Cal

3-6-9-12———-
Amrap 12

*Round 12-14 will be where fatigue starts to set in.

**Develop a consistent order of operations for the Row. Posture and form matter more than speed.

Workout of the Day

CrossFit

  • CrossFit WOD 7/20/19

    Warm-up
    Row 2m

    Medball squat throw (partner)

    Metcon Prep:

    Press

    Front squat

    Thruster

    Pull-under to Thruster

    hang clean to Thruster

    Squat clean thruster.
    Metcon (Time)
    80 cal row

    40 Squat Clean Thrusters

    20 Burpees over Partner.

    60 Cal row

    20 Squat Clean Thrusters

    10 Burpees over partner

    40 cal row

    10 Squat Clean Thrusters

    1000m partner run
    *Split work evenly

    **increase weight on Clusters each interval

    ***use multiple bars if needed.

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