CrossFit WOD 4/9/19

Warm-up

Before class starts: CS Activation

Inch worm

Banded Bear crawl

Leg Throws

HS Prep:

Push-up

Pike Push-up

HSPU Scaling

Toes to Bar Prep:

Knee Tuck

Toes to Hips

Toes to Head

Toes to Bar

Metcon Prep:

Wallball x10

KBS x10

2 Rounds at metcon effort

Handstand Push-ups

*W/ability to do complete full range: utilize kip to increase volume.

**Alternate movements

-Shorten range w/ab mats

-Pike push-ups (floor, box)

Toes-To-Bar

*Alternate movements

-Toes to Head

-Toes to Hips

-Knee tucks

Metcon (Time)

10RFT

Wallballs x15 20/14

KBS x15 53/35
*This is 10 rounds of FAST.

**Utilize a weight you are extremely confident went. ***This is a test of quality without restraint.

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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