CrossFit WOD 2/24/20

Warm-up

Mod archer

Lateral lunge

Standing hip rotation

Banded squat

Front squat- work on tempo

Pull-ups Progression:

Hold hang

Hold chin over bar

Kip swing

Half pull up

Pull up

Butterfly practice if time allows

Paused Front Squat (4×1)

*Across/Tempo

**3-2-3

***The variables will greatly effect how much weight can be used.

****Create a consistent movement and learn something

*****Increase load from previous week

Paused Front Squat (3×3 )

*Across

**You may need to adjust the weight. But with the removal of the tempo you should have some new found strength.

Metcon (Time)

25 Burpees to target

50 pull-ups

25 Burpees to target

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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