04/13/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 15:

a) 8 Table Raises

b) 16 Skier Squats (Alternating) or 16 Air Squats

c) 8 Kip Swings
*Pause in Arch and Hollow Position for Kip Swings

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

*Skier Squat: https://youtu.be/lZAbwR0kqiI

CrossFit

Back Squat

Using 20RM Load:

15 Reps

-Rest 2:00-

12 Reps

-Rest 1:30-

9 Reps

*Athletes who did not test their 20RM may do so here OR use approimately 65-80% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Pull-Ups

10 Sumo Deadlift High Pulls 95/65

Gear: 2.5
Scales:

*Kipping Pull-Up with Band (comment band color in Wodify)/Jumping Pull-Ups

*75/55

Notes:

*Pull-Ups and SDHP’s should be in no more than 2 sets with short breaks; scale accordingly

Endurance

Metcon (AMRAP – Reps)

Tabata – 4 mins

Air squats

*20 secs, 10 secs rest. Rest in bottom of squat.

**Score is lowest amount of reps in any set
Rest 2 mins

Metcon (AMRAP – Reps)

Tabata – 4 mins

Air squats

*20 secs, 10 secs rest. Rest standing up.

**Score is lowest amount of reps in any set

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 ring rows

10 KB Sumo Deadlift High Pulls 53/35