2020-11-04 WOD

OVERVIEW

CrossFit Total. Today’s goal is to put up our best effort on 3 major lifts - back squat, shoulder press, and deadlift. We will get 3 attempts at each lift, not including the warm-up sets. We’ll look at a 12 minute window for each lift.


WARM-UP

Mobility

  • Hamstring Roll x 60s each side

  • Glute Roll x 60s each side

  • Banded Pigeon x 60s each side

  • Low back Roll x 60s each side

Activation

  • Glute Bridges

  • Monster Walk

  • Banded External Rotation

  • Yogi Push-ups w/ prone angel

STRENGTH/SKILL

CrossFit Total

  • Back Squat, 1 Rep

  • Shoulder Press, 1 Rep

  • Deadlift, 1 Rep

COOL DOWN

Quad mash

Hamstring mash

Banded shoulder stretch


31 views0 comments

Recent Posts

See All

WOD: Week of 7/26 - At-home work

MONDAY 21-15-9 in Reps Burpees Sit ups 15-12-9 Push ups V-Ups 12-9-6 Hand release push up Dead bugs-per side This is essentially 3 workouts completed back-to-back-to-back TUESDAY 10x 100m Sprint Rest

WOD: Week of 7/19

MONDAY 7/19 Snatch Every 2:00 x 10 Sets 2 @70% 1 @75% 1 @80% 1 @85% 1 @88% 1 @91% 1 @94% 1 @97% 1 @99% 1 @101%+ TUESDAY 7/20 The Running Dead For time: 1600m Run 50 Deadlifts (225/155) 50 Cal Bike or

WOD: Week of 7/5

MONDAY July 4th Special Surprise with Tim! Classes at 8:00 & 9:15 TUESDAY Strict Press Every 3:00 x 5 Sets Build to find a 1rm Push Press Every 3:00 x 2 Sets Max reps @80-85% of Strict Press 1rm “Hele