CrossFit WOD 6/21/19


Inch worm x5

Hollow Arch (Hanging)

DB/KB Front Squats x10

DB/Kb Front Squats x10

Practice Kick to HS x10 (wall or open floor)

Beat Swings x10

Barbell thruster x10

HSPU Scaling (deficit, Pike, hand release)

Chest to Bar Scaling (MU, C2B, Pull-ups, Ring Rows)

Thrusters (Build to weight)

Metcon (5 Rounds for time)

Every 6 min for 30 min

2 rounds


5 Chest to bars

10 thrusters 95/65

Workout of the Day


  • CrossFit WOD 12/10/19

    Plyo ladder



    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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