WOD - Wednesday 2020-12-16

OVERVIEW

Today’s WOD is a barbell burner.  Don’t be deceived by the light bar weight and relatively low reps - this will be spicy.  Strict press, sumo deadlift high pulls, and front squats will tax our shoulders, midline, legs, grip,and lungs.  Take short breaks between movements, but strive for unbroken sets of each.  Warmup is focused on getting our shoulders and posterior ready for sustained efforts - treat it as though every rep is the most important rep of the day.

We’ll finish with a little extra shoulder and core work.

WARM-UP

Mobility/Activation

  • Trap mash x 1 min each

  • 3 min Foundations

  • Yogi push-ups x 10

  • Squats x 15

Warmup 

  • Amrap 6 min

  • 1 min. Jumping jacks

  • 10 Ground to OH

  • 10 Plate squats

WOD

Amrap 12:

4 shoulder presses

8 sumo deadlift high pulls

12 front squats

♀ 55 lb. ♂ 75 lb.

MIDLINE

3-4 Rounds

2 Laps Bottom up KB carry

15 Toes to post

COOL DOWN

Adductor stretch/roll

Trap mash



66 views0 comments

Recent Posts

See All

WOD - Saturday 2021-01-23

OVERVIEW Today’s WOD is a new benchmark called Ellen. This triplet of burpees, dumbbell snatches and dumbbell thrusters will challenge the entire body. 20 burpees is challenging but should be comple

WOD - Friday 2021-01-22

OVERVIEW Today’s WOD is an endurance based workout, Run 3000 meters for time. This is far from a sprint workout and will allow you to work on pacing yourself for a longer period of time. Focus on st

WOD - Thursday 2021-01-21

OVERVIEW Today’s WOD is Lyla, 10-1 in repetitions of muscle-ups and bodyweight clean and jerks. This workout is a combination of Olympic lifting and gymnastics with a moderate load on the barbell. F

CrossFit-01.png
crossfit journal.jpeg

Personal Training

Crossfit MXL

4210 Old Bethlehem Pike, Suite C

Telford, PA 18969

215-703-8262

  • Facebook
  • Instagram