04/10/2018 WOD

Warm-up (No Measure)

8:00 for Quality:

10 Counterbalance Goblet Squats

10 Table Raises

50′ Straight Arm Bear Crawl
* Counterbalance GS: https://youtu.be/ssAEKwJW4iw

*Table Raises: https://youtu.be/_fxXwSNFbLE

CrossFit

Front Squat

EMOM 10:

3 Front Squats
*First rep is 3 count pause at parallel (No bouncing after pause)

*Use approximately 65% of 1RM

*Add weight by feel; should never have fewer than 2 good reps left in the tank

*If no 1RM use a load that you could perform 8 good quality reps

Metcon (Time)

3 Rounds for Time:

60 Double-Unders

50 Air Squats

40 Push-Ups

30 Sit-Ups

Gear: 2.5
25 min Time Cap

Scales:

*Single Unders (2:1)

*Knee Push-Ups/Barbell Push-Ups

Notes:

*DU’s, Air Squats, Push-Ups in NO MORE than 4 sets; scale # if needed

*Sit-Ups in no more than 2 sets; scale # if needed

 

Endurance

Metcon (No Measure)

EMOM 10:

1 – 10 KB goblet squats 53/35

2 – 10 KB good mornings 53/35

Metcon (Time)

3 Rounds for Time:

60 Double-Unders

50 Air Squats

40 Push-Ups

30 Sit-Ups

Gear: 2.5
25 min Time Cap

Scales:

*Single Unders (2:1)

*Knee Push-Ups/Barbell Push-Ups

Notes:

*DU’s, Air Squats, Push-Ups in NO MORE than 4 sets; scale # if needed

*Sit-Ups in no more than 2 sets; scale # if needed