CrossFit WOD 8/8/19

Warm-up

Banded Side Step

Banded Squat

Air Squat (Normal;Wide;Close;Normal)

Pause Back Squat (3×6)

*Across

**Increase weight from previous weeks.

***Challenge the position, but remain impeccable in your movement.

Metcon (No Measure)

Elevated split squat (DB/KB;Hanging)

3×10

Sumo RDL (Across)

3×10

Step-ups

Hip Thrust

3×10

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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