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WOD

CrossFit WOD, February 4, 2020

By February 3, 2020No Comments

2.4.2020

Warm-up
4:00 bike**
**every minute hop off and complete 3 push ups & 5 air squats as fast as possible
+
3:00 olympic wall sit

Teach/Movement Prep
(10-20:00)
HSPU – engage lats/head through at top
Movement prep:
15s HS hold
1-5 HSPU or sub movement

Ring Dip – engage lats to squeeze rings in to body
15s Ring Dip/bar dip hold
1-5 ring dips or bar dips

Push up – engage quads to stay planked
20s low plank hold
20s high plank hold
20s shoulder taps
1-5 push ups

Back Squat – Push through the outside of your feet
3-5 empty bar back squats @3331
3-5 empty bar back squats @10X1
+
build to opening weight for waves

Strength
(20-50:00)
Back Squat (6,4,2 6,4,2 6,4,2)
Set #1 – 6 Reps @ 74%
Set #2 – 4 Reps @ 80%
Set #3 – 2 Reps @ 86%

Rest 3 Minutes

Set #4 – 6 Reps @ 80%
Set #5 – 4 Reps @ 86%
Set #6 – 2 Reps @ 92%

Rest 3 Minutes

Set #7 – 6 Reps @ 86%
Set #8 – 4 Reps @ 92%
Set #9 – 2 Reps @ 98%

Percentages Based on 5RM Back Squat
Rest as needed between 6-4-2 and 3:00 between waves

Back Squat (10,6,4 10,6,4 10,6,4)
Set 1: 10 Reps @ 64%
Set 2: 6 Reps @ 70%
Set 3: 4 Reps @ 76%

3 Minutes Rest

Set 4: 10 Reps @ 70%
Set 5: 6 Reps @ 76%
Set 6: 4 Reps @ 82%

3 Minutes Rest

Set 7: 10 Reps @ 76%
Set 8: 6 Reps @ 82%
Set 9: 4 Reps @ 88%

**ALL percentages are based on your 5RM
**Rest as needed between 10-6-4, and 3:00 between waves

Metcon
(50-60:00)
Strychnine (AMRAP – Reps)
AMRAP 7: Ladder for Quality:
1-2-3-4-5….
Strict Handstand Push-up
Strict Ring Dip
Push-up

OPEN(RX+): Strict HSPU + Ring Muscle up + Push up

SCORE is total reps completed

• Working our strict gymnastics today for this short metcon. We are looking for quality movement over speed today, so challenge yourself to slow down and complete each movement as perfectly as you can.
• If you finish the back squats early today, feel free to extend the time of today’s metcon for a longer session
OR
after 7 mins switch to:
AMRAP 5:00
2 wall walks
10 sit ups (OPEN weighted sit ups)

Strychnine (BUILD) (AMRAP – Reps)
AMRAP 7: Ladder for Quality:
1-2-3-4-5….
DB strict Press
Ring or Bar Dip Hold (top position)
Push-up ( to bar/box as needed)

Extra Aerobic Capacity
If you have been rowing on these days, row 5k for time
If you have been running these days, run 2 miles for time
If you have been biking, bike 15k for time (9.32 miles)
5k Row (Time)
Max Effort 5k Row
Metcon (Time)
2 Mile Run
15k Air Bike (Time)
9.32 miles

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