CrossFit WOD 8/5/19

Warm-up

45:15

Jump rope

Wallball Front Squat

Burpee Box jumps

2 rounds

Deadlift Prep:

Straight leg Good morning (Close/Wide)

Jefferson Curl

Deadlift to knee

Deadlift to thigh

Deadlift

Metcon Prep:

Establish bike and box area.

Discuss 1m starting intervals.

3.2.1.Go!

Deadlift (5×6)

*Across

**Pause in the hang

***Move with precision

****Two min rest between each set.

Metcon (Time)

Bike 25/18Cals

x25 Burpee Box overs

x50 Wallballs

x150 Dubs
*Spend a maxium of 60sec on the bike

**Move consistent and deliberate through the burpees

***Expect wallballs to take 2-4 sets

****Spend 5 extra minutes practicing double unders if singles were utilizied.

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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