CrossFit WOD 7/27/20

Warm-up

0-5:00

Briefing

5:00-20:00

Banded Hip Couch Stretch

Banded Grasshopper Lunge

Good Mornings

Deadlift Technique

20:00-35:00

Deadlift (3-3-3-3-3)
Metcon (AMRAP – Rounds and Reps)

35:00-40:00

Metcon Prep

40:00-50:00

8 AMRAP

15 Air Squats

10 KBS

5 Pushups

50:00-60:00

Cool down and cleanup

Workout of the Day

CrossFit

  • CrossFit WOD 1/27/2021

    Bench Press (5@50% – 5@60% – 5@75% – 3@85% – 1@95%)
    Metcon (AMRAP – Rounds and Reps)
    Complete as many rounds as possible in 20 minutes of:

    4 strict pull-ups

    8 push-ups with feet on a box

    12 med-ball cleans

    ♀ 20-in.box, 14-lb. ball

    ♂ 24-in.box, 20-lb. ball

    Scaling:

    Modify the pull-ups and push-ups so you can move through the reps without failing in the early rounds. Reduce workout duration and load on the medicine ball so that you can keep moving the entire time.

    Intermediate Option:

    Complete as many rounds as possible in 20 minutes of:

    2 kipping + 2 strict pull-ups

    8 push-ups

    12 med-ball cleans

    ♀ 10-lb. ball

    ♂ 14-lb. ball

    Beginner Option:

    Complete as many rounds as possible in 15 minutes of:

    4 assisted pull-ups

    8 assisted push-ups

    12 med-ball cleans

    ♀ 6-lb. ball

    ♂ 10-lb. ball

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