CrossFit WOD 4/23/19

Warm-up

Nordic Lift x15

Side Plank w/leg lift x10

Burpee broad jump x5

2 rounds

Deadlift Prep:

Deadlift to kne

Deadlift to thigh

Deadlift

Metcon Prep:

x5 Burpee Efficiency – Turn w/jump. Breathe through entire range.

Deadlift x5

3-4 rounds building in weight and habits.

Metcon (4 Rounds for time)

Bar facing Burpees x15

Deadlift x25

2RFT

Recover 4 minutes

Bar facing Burpee x15

Deadlift x20

2RFT

Recover 4 min

Bar facing Burpee x15

Deadlift x15

2 RFT

Recover 4 min

Bar facing Burpee x15

Deadlift x10

2RFT
*Example Workout Weights:

-R1: 95/65 (Light)

-R2: 135/95 (Confident)

-R3: 185/125 (Uncomfortable)

-R4: 225/175 (Heavy)

**Move with consistent and deliberate actions.

***Recover, don’t rest.

Workout of the Day

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  • CrossFit WOD 7/22/19

    Warm-up
    Nordic Lift x10

    Single leg half squat w/leg lift x10

    Bound 1-3 Plates w/stiff legs x10

    3 rounds

    Deadlift Prep:

    Discuss halt

    DL to Knee

    DL to Thigh

    Deadlift

    Attach plates, x10 @ coaches pace

    Metcon Prep:

    Demo Movements

    Find Restate

    3.2.1.Go!
    Deadlift (5×10)
    *Across 50-60% of your 1RM

    **Pause in the hang. 1inch from the floor.

    ***Focus on breathing and having excellent position.
    Metcon (AMRAP – Rounds and Reps)
    Dubs 65

    Burpees x10

    Goblet Carry 100m

    Amrap 12
    *Hill Side of the Box for carry

    **Move with consistency and hustle.

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