08 Mar CrossFit WOD, March 9, 2021
Posted at 20:00h
in Work out of the day
Tuesday
Warm-up
Workout Prep
1 set
5 Pull Ups
5 Toes to Bar
5 Bar Facing Burpees
5 Pull Ups
5 Toes to Bar
5 Bar Facing Burpees
Weightlifting
Back Squat (Weight)
Back Squat
– 5 sets x 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
– 5 sets x 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
Back Squat (Building )
Back Squat
– 5 sets x 3 reps
* Complete a set every 2 minutes *
– 5 sets x 3 reps
* Complete a set every 2 minutes *
Pause should be 2-3 seconds at the bottom.
Metcon
Metcon (2 Rounds for reps)
21-15-9
Pull ups
15-12-9
Bar Facing Burpees
Pull ups
15-12-9
Bar Facing Burpees
Rest 5:00
21-15-9
Toes to Bar
15-12-9
Bar Facing Burpees
Target time each set: 4-5 minutes
* Time cap each workout: 6
Auxillary Work
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
1 min easy row
5 dynamic squat stretch
10 Alternating V-Ups
5 scap pull-ups
3 up-downs
**2.Strength Prep**
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60% in 3-4 sets hitting 2-3 reps a set