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 5/7/21

    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15

    Kneeling Hip Flexor Lifts x15

    Clean Technique
    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Same weight across
    Metcon (Time)
    50-40-30-20-10

    Double Unders

    10-8-6-4-2

    Thrusters

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