CrossFit WOD 12/19/19

Warm-up

Hip circles

Hip bridge 2 legs then 1. On a bench.

Heel walks in bridge on the floor.

Talk about the hinge.

Deadlift prep.

Demo difference.

RKBS prep.

Stiff Leg DL (4×8)

*Talk to the muscles. Trunk stays stable, legs and hips do the moving.

**Across

Metcon (AMRAP – Reps)

AMRAP 10

RKBS single arm

Rest 30 after each set

10-20-30—-
*Use a vary manageable weight. The reps compile fast.

**With the high rep demand, the focus should be on flawless sets with a break in sets limited to 1-2 breaks.

Workout of the Day

CrossFit

  • CrossFit WOD 8/14/20

    Warm-up
    0-5:00

    Briefing

    5:00-25:00

    Kneeling T Spine Drills

    Halos

    Goblet Squats

    Knee Hops

    Movement Demo
    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders
    Replace Back Extensions with Good Mornings

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