CrossFit Journal: The Performance-Based Lifestyle Resource

WOD

Friday, October 31, 2014

Published by on October 31, 2014 5:00 am

Main – CrossFit

View Public Whiteboard

Warm-up

1: Crossover Symmetry (No Measure)

https://www.crossoversymmetry.com/what_is_crossover.php

2: Reverse Hypers (3×12, HAP)

3: Double Under 5 Min AMRAP (AMRAP – Reps)

Do as many Double Unders as you can in 5 minutes.

Strength

4: Weighted Glute Bridge (3×10, HAP, Tempo 31×2)

https://www.youtube.com/watch?v=3m75lHgzxpI

Conditioning

5: Metcon (2 Rounds for reps)

AMRAP in 6 min

10 Deadlift (185/135)

10 Box Jump Over (24/20)

8 DL

8 Box Jump Over

6 DL

6 Box Jump Over

ME Bar MU in remaining time

Rest 6 min

AMRAP in 6 min:

6 DL (185/135)

6 Box Jump Over (24/20)

8 DL

8 Box Jump Over

10 DL

10 Box Jump Over

ME Bar MU in remaining time

These deadlifts should be very light and easy. You should not break your form AT ALL.

Level 4:

Deadlift: 225/155#

Level 2:

Deadlift: 155/115

Strict Pullups

Level 1:

No deadlift, Row for calories

Box step up

Ring Rows

Leave a Comment

eighteen + 1 =