CrossFit WOD 8/26/19

Warm-up

Dead bugs x50

Nordic lift x50

DB shoulder press x20

Good morning x20

Deadlift prep: (top-down)

thigh

Knee

Full ROM

Metcon Prep:

Push-up/pike push-up/HSPU (DEMO)

Deadlift (15-10-8-5-5-5-5-5)

*Build

**Set 15 & 10 should elevate heart rate and “wake up” the muscles

***Put into practice the skills learned from the last 5 weeks of pausing.

Metcon (Time)

For time:

Push-ups/HSPU x50

Deadlift x50

Bar over burpees x50
*Push-ups should take the largest chunk of your strength. 3+ sets

**Deadlift weight should reflect your abilities during the strength portion of the day.

***Move fast. Shoot for 10+ burpees per minute. Scale by removing the push-up to increase your RPM.

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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