07 Jan CrossFit WOD, January 8, 2020
Posted at 20:00h
in Work out of the day
01/08/2020
Warm-up
Bench Press Warm Up
Foam roll pecs and lats
AMRAP 3 of
AMRAP 3 of
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)
Weightlifting
Landmine Press (Weight)
Curls (Weight)
1B DB Hammer Curls: 3 x 10. Rest 60s
Gymnastics
Pull-ups (Max reps)
2) Pull-ups: 10 x 3, every 60s.
– medium pronated grip
– Adv add weight each set
– medium pronated grip
– Adv add weight each set
Pull-ups (Max reps)
2) Pull-ups: 10 x 3, every 60s.
– medium pronated grip
– Adv add weight each set
– medium pronated grip
– Adv add weight each set
Auxillary Work
3) "Finisher"
Not For Time
100 banded pushdowns – use heavy-ish band
50 TTB or V ups
50 DB Renegade Rows (50, 35) (total reps)
Not For Time
100 banded pushdowns – use heavy-ish band
50 TTB or V ups
50 DB Renegade Rows (50, 35) (total reps)
Auxillary Work
Extra Credit Work
400 Farmer Carry
400 Farmer Carry
3 x 10. No rest