2020-11-24 WOD

OVERVIEW

Today’s WOD is a couplet of front squats and ring dips. With a much lower volume on the Front squats, we’ll be looking for a more heavily loaded barbell (approx. 65%). Even with a heavier bar, the goal here should be unbroken reps for both movements.


WARM-UP

Mobility/Activation

  • Piriformis mash

  • 3 min squat w/plate

  • PVC dislocations + around the world

Warmup

  • 2 min row/bike/run

  • 2 Rounds of:

  • 10 T push-ups

  • 15 Hollow rocks

  • 10 Squat jumps

Build to heavy triple Front squat


WOD


For time:


9-7-5 Front squats


21-15-9 Ring dips



COOL DOWN


Couch stretch


Pec mash


43 views

Recent Posts

See All

2020-11-27 WOD

NON FUNCTIONAL FRIDAY! We'll be easing out of our Turkey comas with some isolation exercises, accessory and core work. Zero burpees.

2020-11-26 Gobble Til You Wobble!!!

OVERVIEW Today’s WOD is our traditional Gobble Till You Wobble. This workout consists of 4 exercises with 100 reps each. Goblet squats, kettlebell swings, lunges and snatches will be completed chippe

2020-11-25 WOD

OVERVIEW Today’s WOD is an interval based Amrap alternating between clean & jerks, and pull-ups. Each 3 minute round will start with a 400m Run, and finish with maximum repetitions of either pull-ups

CrossFit-01.png
crossfit journal.jpeg

Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969

215-703-8262

  • Facebook
  • Instagram