CrossFit WOD 2/8/2021

Hip Mobility (No Measure)

Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep)

Hip External Rotation Lift Overs x 15 Reps

Standing Hip CARs x 5 on each side

Band External Rotation + Frog Pump Combo x 30 Reps

Back Squat (5@65% – 5@75% x 5@85%)

The last wave of squats ended last week. At the beginning of that wave, most of you had established a “90%” which equated to 90% of whatever your 1 rep max was at the time. Subsequently, each percentage prescribed at each set would therein be calculated based off whatever that number, the “90%”, would equate to.

This week, add 10 lbs to your previously established 90%, then utilize that number to calculate the percentages prescribed moving forward.

Metcon (No Measure)

EMOM 10

Thruster x 5

Pull-Up x 5

*Establish consistent and precise movement throughout.

**Choose weights and scaled variants that allow the athlete the ability to perform both movements unbroken for the majority of the workout.

Workout of the Day

CrossFit

  • CrossFit WOD 4/20/21

    Warm-up
    Running Drills

    2 Rounds

    Band Assisted Hip Flexor Stretch

    Band Assisted Lat Stretch

    3 Rounds

    Alternating Single Arm Hang x10

    Alternating Plank to Pike Toe Taps x20

    Jumping Jacks x30

    WOD Movement Demo
    Metcon (AMRAP – Rounds and Reps)
    30 AMRAP

    400m Run

    Then

    3 Rounds

    15 Wall Balls 20/14

    10 Pushups

    5 Strict Pullups

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