CrossFit WOD 9/16/19

Warm-up

Wall Sit 45 sec

Side Plank 45 sec

Good Morning x15

Suit Case Deadlift w/bar x10 each side

Sumo Deadlift Prep

Thigh

Knee

Sumo Deadlift

Metcon Prep:

Demo Movements

First round walkthrough

3.2.1.Go!

Sumo Deadlift (15-10-8-5-5-5-5-5)

*Build

**Challenge your abilities but retain movement quality.

Metcon (No Measure)

Single Leg RDL w/Row x10 each side

Lateral Step up x10

Half Squat Iso Press 30 sec

Banded Deadbugs x10 each leg

Palloff Press in hinge x10 each side

4 rounds

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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