CrossFit WOD 11/18/19

Warm-up

Wall sits

Dead bugs

Banded lateral walks

Banded squats

Back squat prep

1/4

1/2

Full

Standing Bar MU (band;This is for demonstration and understanding of the literal demands of the movements.

Static hollow arch

Dynamic hollow arch

Jumping approach

Pull-up

Chest to bar

Bar MU attempts

Pause Back Squat (5×1)

*Keep weights across. Increase weight from last week.

**Slow tempo in decent. 3-5s

***The pause is a big variable that will effect the weight. Make it challenging, but precision is still the priority.

****Increase weight from last week.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

20 air squats

4 bar muscle ups
*This is a beautiful combination of a basic, foundational movement and a high skill performance.

**Give equal attention to both movements mechanics.

***Scale MU in order of BMU/Jumping MU/C2B/Pull-up

Workout of the Day

CrossFit

  • CrossFit WOD 6/11/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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