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WOD

CrossFit WOD, December 27, 2019

By December 26, 2019No Comments

12.27.2019

Warm-up
(0-15:00)
Line Drills: knuckle drags, lunges, active spiderman, cradle stretch, burpee broad jump, soldier kicks, high kness, butt kickers
+
barbell warm up
5 good mornings
5 back squats
5 elbow rotations
5 strict press
5 front squat
5 RDL

Teach/Movement Prep
(15-30:00)
Row
Performance Focus: The Handle: 1) Keep grip light and 2) keep chain level
Movement prep: "Strong start" + 20s medium pace + 20s fast pace + 20s Super fast pace, all thinking of grip and chain

Strict Pull up
Performance Focus: pulling elbows down
Movement Prep: active hang 10-20s + 5-7 scap pull ups + 1-3 strict pull ups

Deadlift
Performance Focus: Lats tight + Push the floor down
Movement Prep: (w/ empty bar) 5 halting DL (from floor to just above knees, w/ 3s pause at that position) + 5 DL
+
DL build to workout weight

Metcon
(30-55:00)
Blitzen (Time)
2 rounds (25:00 time cap)
50 cal row
25 deadlifts (225/155)
50 cal row
25 strict pull ups
INT: DL (165/115)
BUILD: 40 cal row / 30 DL (115/75) / 40 cal row / 30 banded pull ups

Notes:
**Work through each row at 2k pace
**Choose a weight on DL that you could do 20+ reps unbroken when fresh OR a weight you could do each set of 25 in 2-3 sets. It shouldn’t be super light, but something your form will not break down with on the last round.
**Modify Strict pull ups (movement and/or volume) as needed in order to finish the set of 25 in 3-5 sets max. This will be the part of WOD with most rest between efforts; just be smart about how you break up reps.

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