WODs
 | Tue, Jan 9 2018 |  |
| Group WarmUp 26 | 20180109 Strength | Open Workout 14.3 | January Burpee Challenge Day 9 |
Group WarmUp 26
(Check In)
AS A GROUP, COACH LED
100 Singles
:30 Passthroughs
:30 Reverse Passthroughs
30 3rd World Squat
Wall 2 Wall Bear Crawl - (there AND back)
Wall 2 Wall Lateral Plank Walk - (there AND back)
Wall to Wall InchWorm - (there AND back)
Wall to Wall Burpee Broad Jump - (there AND back)
3 Rounds
10 Shoulder Tap Planks
10 Spider-Man and Reach
10 Squat Jumps
10 Hip Escapes
10 Good Mornings
10 Tuck Jumps
10 SUPERMAN rocks
10 Hollow rocks
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20180109 Strength
(Weight)
With a 16:00 clock:
Every other 90 seconds:
Minute 0:00, 3:00, 6:00, 9:00, 13:00 -
10 Waiter Squats (single arm DB/KB Squat), 5 reps each arm (20 total per 90 seconds)
**Use a weight that allows you to keep your body symmetrical and not spinning.
Minute 1:30, 4:30, 7:30, 11:30, 14:30 -
10 Cossack Squats (5 each side, alternating)
***Only perform loaded if advanced foot flat version is achieved when unloaded***
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Open Workout 14.3
(Reps)
DeadLift Setup
DeadLift Instruction
DeadLift Demo
DeadLift Warmup
DeadLift Test per Athlete
Then;
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch
***you must change your weight as you progress
| Sarah | 138 Rx | My CrossFit career is complete...I can retire now :-) |
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January Burpee Challenge Day 9
(Check In)
30 Burpee Box Jump-overs
**** Focus on speed ****
Start from a recovered breath, we want to work on this technique and speed today.
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