CrossFit WOD 3/13/19

Warm-up

Candle Stick Carry 100ft Each arm

Inch Worm

Overhead Carry 100ft Each arm

Handstand hold x20-30 sec

Front Rack Carry 100ft Each arm

Jump Rope

HSPU

Metcon 1

Metcon 2 Prep:

Push-up

KB SDLHP

Goblet Squat

2-3 Sets building in weight

Metcon (No Measure)

Emom 10

Odd- x45-60 Dubs

Even – 5-10 HSPU
*Expect 30-40 sec of work on Double Unders.

** If your inconsistent with your jumprope skill, practice for 45 sec rather than a set amount of reps.

***Vary HSPU per need.

Strict = Strength and Practice

Kipping = Practice

***HSPU Scaling: ROM>Skill

Metcon (AMRAP – Reps)

Push-ups

KB SDLHP

Goblet Squat

1-2-3-4-5-6——-

Amrap 9
*Quick transisions in the beginning with gradually growing rest periods

**Simple movements, pay attention to details

***Utilize a weight that will allow for unbroken reps through round 5-8

****Expect residual fatigue from previous WOD

*****Retain impeccable form.

Workout of the Day

CrossFit

  • CrossFit WOD 12/10/19

    Warm-up
    Plyo ladder

    Windmill

    3×3

    t-get up prep:

    10 steps
    Metcon (Weight)
    50ft plate push

    75 double unders

    X2 Turkish get ups

    Rest 1m

    5 rounds
    *Be patient with the plate push. If it isn’t working, try a different approach. Problem solve to find efficiency.

    **Substitute a 45s sprint on the bike in lue of ability to do double unders.

    ***Turkish get up should be a challenge on its own and require a ton of focus under fatigue. If a rep is failed, it means rest longer.

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