CrossFit WOD 8/10/19

Warm-up

Arm swings

Knee tucks

Jumping jacks

Hip Circles

Toe Touches

Sled Demo

Metcon Prep

Demo movements

Pair up.

Claim real-estate.

Practice (10-20 reps of each movement)

3.2.1.Go!

Metcon (5 Rounds for time)

Sled pull (rope) x5
*Increase weight each round.

**Thicker the rope, the harder it is on the grip.

***work with like skill levels.

****Pull sled on the rubber floor.

Metcon (Time)

Partner WOD

Medball over rig x150

Alt Arm KBS x150

Goblet Lunge x150 (stationary)

OH Box step overs x150 (Medball)
*Full squat not required on medball over rig

**Have plenty of space for alt arm KBS

***Goblet Lunges, KB is held @ the chest and lunges are stationary

****Medball stays off of the head. Held in the hands, above the head, arms may or may not be locked out.

Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    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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