01 Dec CrossFit WOD, December 2, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Shoulder Press (Weight)
Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.
Try and reach a heavy 10 rep in 4-5 working sets (not including light warm up set). For working sets we want to hit a few lifts of 5-6 reps and save the 10 rep for the final attempt.
Workout Prep
Workout Prep**
2 rounds
3 Box Jumps + Step Down
5 Wall Balls
3 Deadlifts
2 rounds
3 Box Jumps + Step Down
5 Wall Balls
3 Deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)
10 Box Jumps (24/20)
15 Wall Balls (20/14)
10 Deadlifts (135/95)
Rest 1:00
For Time:
1000m Row
*Time scored in notes.
Auxillary Work
1 min calf stretch against wall (each side)
1 min foam roll Lower Back
1 min foam roll Lower Back
1 min easy row
5 box step ups (each side)
5 wallballs (focus on arm cycling)
5 Deadlifts (empty bar)
5 Shoulder Press (empty bar)