CrossFit WOD 2/11/20

Warm-up

10-8-6-4-2-M

5-4-3-2-1-W

Bike cal- form groups of three and sprint the rounds.

Hang/twist/shrug

Hollow/Arch on ground

Static Hollow/Arch hanging

Dynamic Hollow/Arch

Beat swings – 2 sets. Second

higher than the first.

Pull-ups – kipping 2 sets

Pull-ups- butterfly 2 sets

Chest to bar mechanics.

Metcon prep:

Talk rotation for classes bigger than 5.

Burpee x5

Box jump x5

Burpee box jump x5

Talk GHD and Sit-up mechanics.

Metcon (No Measure)

EMOM 24

M1 Bike

M2 Chest to Bar/pull-ups

M3 Burpee box jump overs

M4 sit-ups/GHD Sit ups
*Pick a rep scheme:

1.) 15;9/15/8/12

2.) 12;7/10/6/12

3.) 9;5/8/5/12

4.) 7;4/8/5/12

**Each round should be progressively more difficult. Rest periods gradually shrinking while still compiling workload within the minute.

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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