13 Oct CrossFit WOD, October 14, 2019
Posted at 20:00h
in Work out of the day
10/14/2019
Warm-up
Warm up Lower Body
With a barbell + foam roller + heavy band
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
2 Rounds of:
6 RDLs
6 Front Squats
6 Front Rack Reverse Lunges
Green Band Walk x 10 Steps each direction
Foam Roll each Adductor x 10 passes each
Then
5 Rollover to split stretch
10 Lateral Cossack Squats
10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)
Weightlifting
Sumo Deadlift (Weight)
Warm-up
2a) Front Squat: Build to Metcon Weight.
2b) Bar Muscle-ups or Scaling Option
2b) Bar Muscle-ups or Scaling Option
Metcon
Johnny B Good (Time)
For time:
30 Front Squats (155, 105)
30 Bar Muscle-ups
30 Front Squats (155, 105)
30 Bar Muscle-ups
L3: (135, 95) (C2B Pull-ups)
L2: (115, 75) (Band Assisted Pull-ups)
L1: (53, 35 – Goblet Squat) (50 Ring Rows)
10:00 Time Cap
Auxillary Work
DB Single Leg RDL w. support: 3 x 10 ea. Rest 30s
– Elevate Plates 2" off of the floor (roughly 25# plates)