CrossFit WOD 9/10/19

Warm-up

Horizontal Pull-aparts x30

Diagnial Pull-aparts x15 each direction

Press Prep:

Barn Door (KB/DB)

Front rack rotations (Bar)

Midline talk

2×10 light load

Metcon Prep:

Seated Arm movements

March in place

Forward/backwards fall

50m Jog

x10 Kip Swings

x5 Burpees

50m Run

x10 Beat Swings

x5 Burpees

50m SPRINT

x5 Pull-ups

x5 Burpees

Shoulder Press (8-8-8-8)

*Across

**Bar/Kb/DB are acceptable loads.

***Utilize a weight that reps 7 and 8 are very difficult and possible failure on final round.

****Perform 2-4 Strict pull-ups or 8 Ring rows post each round.

Bradley (Time)

10 Rounds for time of:

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
*Bring the heat each round

**The intent is for each round to be near maximal output.

***Find a friend to push you and hold you accountable to your time goals.

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Workout of the Day

CrossFit

  • CrossFit WOD 9/18/19

    Warm-up
    Walking lunges

    Duck Walk

    Medball Thruster

    Strict Half Pull ups/ring rows

    Strict Knee tuck/Leg Lifts

    Pull-ups

    Toes to Bar

    Metcon Brief:

    Rehearse rotation.

    3.2.1.Go!
    Metcon (2 Rounds for time)
    45s Bike for Watts

    then, on the Minute

    3 rounds

    12 Wallballs

    9 pull-ups

    6 toes to bar

    Rest 5 min

    2 rounds
    *Alternate options

    45s Bike for Watts

    then

    3 rounds

    12 Wallballs

    15 Ring Rows

    9 Knee tucks

    **Watts:

    Men-350-600

    Women 200-500

    ***Legs and grip will be hit hard here.

    ****0-45s are on the Bike followed by 15 sec of rest/transition to wall balls. Subtract 1m focused on the bike from your times.

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