CrossFit WOD 11/29/19

Warm-up

Seated wall slides

Standing lag slides

Dynamic medball plank 30s

Push up x5

3 rounds

Push-jerk prep

Press in dip (three different depths to identify high, medium, and low.)

Tall jerks

Push jerk (coach two count tempo.)

Metcon Prep:

Demo movements

Super set bench and high pulls to find working weights.

Push Jerk (4×3)

*Utilize three different depths during the catch.

**The goal is to increase ROM and develop comfort deeper in the squat.

***Keep weight across.

Metcon (Time)

Bench x10

KB SDHP x20

Air Squat x30

5 rounds
*First three rounds of bench should remain unbroken. Final two should require multiple sets

**Keep the high pulls and air squats moving fast and near unbroken for the 5 rounds.

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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