Wednesday

25
Jan

Wednesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

100m run

5 push up down dog

5/5 DB Bent Over Row

1 ROUND

100m run

5/5 SA Strict Press

5/5 Single Leg DB RDL

1 ROUND

100m run

5 pike push up

5/5 Single Leg and Single Arm DB Bent Over Row*

*Athletes will perform a Single Arm Bent Over Row while holding a Single Leg RDL position.

Review HSPU then take 8-10 min to practice and build up to DL weight

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

200m run

10 Deadlifts (225/155)|(185/135)

7 HSPU

*After every full round, Rest 1:00. Aim to finish each round in 2:30 or less

(Score is Rounds + Reps)

HSPU Option 1: Pike/Box HSPU

HSPU Option 2: Seated Strict DB Press
RX+

275/185

Strict HSPU

Scaled

Less weight

Cool Down

1 min Banded Hamstring Stretch

1 min supine twist