CrossFit WOD 12/8/2020

Warm-up

3 Sets:

Double Unders/Single Unders x 25

Rest 15 seconds

Reverse Quadruped Crawl* x 25 Ft.

Rest 15 seconds

Broad Jump x 25 Ft.

Rest 15 seconds

Half Kneeling Landmine Press* x 8/each arm

*Videos Below

Warm-Up Notes:

– Utilize jump rope task to work on the double under skill. If ability is not there today, stick with singles.

– Cues for the Half Kneeling Press: Squeeze glute, pull rib cage down, drive through the elbow.

Shoulder Press (5-5-3-3-1-1-1)

Example set percentages:

5 (45%) – 5 (55%) – 3 (65%) – 3 (75%) – 1 (85%) – 1 (95%) – 1 (>100%)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
– If you’re up to the task, as in you are feeling relatively fresh, this is an opportunity to test the engine. This should be treated as an all out sprint.

– I want the stimulus for this WOD to be intensity biased. That being said, I want this to last no longer than 5 minutes.

– If the prescribed weights of 135/95 impede you from staying under the prescribed time domain, utilize a lesser weight that will allow for that.

Workout of the Day

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    Prone T’s

    Prone Presses

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    Yoga Pushups

    Goblet Squat Hold

    Goblet Squats

    Goblet Squat Thruster

    Halos
    Metcon (8 Rounds for time)
    8 Rounds every 3 Minutes

    12/10 calorie Bike

    10 DB Thrusters 35/25

    8 Burpee Box Jump Overs

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