CrossFit WOD 2/5/20

Warm-up

EMOM 3

Dead hang

M1 15s

M2 25s

M3 35s

EMOM 3

Chin over bar hold (kneel to scale)

M1 15s

M2 15-25s

M3 25-35S

Hollow/arch – lying

Hollow/arch – hanging (static)

Hollow/arch – dynamic

Beat swings (kip THEN butterfly)

Climb the ladder

Talk logistics

3.2.1.Go!

Metcon (Time)

40 Pull-ups

40 Box jump overs

20 pull-ups

20 burpee box jumps
*Many different mentality’s available here.

-Strong gymnastics? Don’t pace, kill the pull-ups in a few of sets as possible.

-Struggle with high rep gymnastics? Pace the pull-ups to consistent breakdowns.

-LEARNING your gymnastics? Adapt the movement to a strength bias.

-Hustle the BoxJumps and Burpees

Metcon (2 Rounds for weight)

Skull crushers

Hammer curls

3×10
*90s-2m between each set. Match the effort.

*R1 and 2 is to record weight used for the movements.

Workout of the Day

CrossFit

  • CrossFit WOD 5/14/21

    Warm-up
    Prone Y’s

    Prone T’s

    Prone Presses

    Reverse Snow Angel

    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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