CrossFit WOD 12/4/19

Warm-up

Nordic lift x10

Squat and twist x 5 each arm (elevate heels and gradually drop then)

Hollow arch/bear swings/MU prep

Deadlift prep: top down

Waist to thigh

Waist to knee

Waist to shin

Waist to deficit

Metcon prep:

Discuss flow

Deficit Deadlift (2×8)
Deadlift (3×6)

*Across for all sets.

**Treat the deficits at mobility. Utilize a weight that allows for consistency.

***On deadlifts, utilize a weight that will challenge the mobility gained from the deficit.

Metcon (AMRAP – Rounds and Reps)

Partner workout: ABAB….

Row 12/9 cal

Thrusters x7

Bar MU x5

Amrap 12

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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