23 Jan CrossFit WOD, January 24, 2020
Posted at 20:00h
in Work out of the day
Friday January 24
Warm-up
Strength
Bench Press (Weight)
1 A
5 x 5
Rest 45s.
– Build in weight each set
– Goal: beat last weeks final weight if you’re feeling good.
5 x 5
Rest 45s.
– Build in weight each set
– Goal: beat last weeks final weight if you’re feeling good.
Single Arm KB Row (Weight)
Rest 45s. 1 challenging weight for all sets
1B
5 x 10
Use same weight as last week
5 x 10
Use same weight as last week
Metcon
Metcon (Time)
10 RFT:
10 DB Push Press (50, 35)
10 T2B
L3: (45, 30)
L2: (7 RFT) (35, 25) (Knee Lifts)
L1: (5RFT) (30, 30) (Abmat Sit-ups)
15:00 Time Cap
10 DB Push Press (50, 35)
10 T2B
L3: (45, 30)
L2: (7 RFT) (35, 25) (Knee Lifts)
L1: (5RFT) (30, 30) (Abmat Sit-ups)
15:00 Time Cap
Rx+ Extra Training
3 Rounds, not for time:
50 Ft. Handstand Walk
20s L-Sit Hold
3 Rounds, not for time:
50 Ft. Handstand Walk
20s L-Sit Hold
Extra Credit
1a) Prone Lateral Raises: 3 x 30. No rest.
1b) banded pushdowns: 3 x 30. Rest 45s.
1b) banded pushdowns: 3 x 30. Rest 45s.
– 4 Minutes of Mobility – Three-way Thoracic Spine Foam Roll x 30s each position+ 15 Thoracic Rotations each side
– 3 Minutes of Activation – "Rusin Triset" 10 Over and Back + 10 Banded Facepull-aparts + 10 Banded Pull-aparts