CrossFit WOD, November 12, 2019

11 Nov CrossFit WOD, November 12, 2019

Posted at 20:00h in Work out of the day by admin

11/12/2019

Warm-up

Upper Body Warm up

3-Way Banded Shoulder + Lat Stretch x 30s each position

With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each

Weightlifting

Push Press (Weight)

Push Press: 3RM in 8 sets. Rest 2:00
– Goal: Build to 85-90% of 1RM if known
– Sets should look like 3-3-3-3-3..

Gymnastics

Handstand Push-ups: 5 x 5. Rest 90s.
– Scaling Options:
Deficit Strict
Strict
1 Abmat

Auxillary Work

DB Hammer Curls: 4 x 10. Rest 60s.