03 Jan CrossFit WOD, January 4, 2019
Posted at 20:00h
in Work out of the day
01/04/2019
Warm-up
Warm-up
Weightlifting
Paused Front Squat (Weight)
1) Paused Front Squat: 5 x 3 @80%, every 90s.
– 1 Second Pause on each rep
– Take 4 sets to build to 80% before starting the clock
– 1 Second Pause on each rep
– Take 4 sets to build to 80% before starting the clock
Warm-up
2) Metcon Prep:
2 Rounds of:
15s AB Sprint (increase intensity on each set)
10 Air Squats
5 KBS Rest 60s.
2 Rounds of:
15s AB Sprint (increase intensity on each set)
10 Air Squats
5 KBS Rest 60s.
Metcon
Metcon (5 Rounds for reps)
Every 4:00 x 5 Sets:
30s Assault Bike Sprint
20 Air Squats
10 KBS (70, 53)
30s Assault Bike Sprint
20 Air Squats
10 KBS (70, 53)
Rx+:(Alt. Pistols, total) (Double 53’/70)
Auxiliary Work
Double Leg Prone Banded Leg Curls: 3 x 30-40. Rest 60s
KB Warm-up, Tabata Style (20 work/10 rest) x 3 Rounds:
1a) KB March (Right Side)
1b) KB March (Left Side)
1c) Russian Swing
1d) Goblet Alt. Reverse Lunges Then,
*Have everyone go through and perform a 30s Interval on the Bike at 85% Effort
+ 20 Air Squats (or Alt. Pistols)
10 KBS (Heavy)