CrossFit

CrossFit
August 6, 2019
CrossFit
August 8, 2019

CrossFit

CrossFit NCS – CrossFit


Warm-up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

45 Seconds

Running in Place Single Unders

Arm Circles

Spidermans Push-backs Click Here

30 Seconds

Running in Place Single Unders

Arms Hugs

Push-up to Down Dog Click Here

15 Seconds

Running in Place Single Unders

Arms Up and Down

Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Skill / Strength

Push Press (EOMOM 12 x 3)

Build to a heavy set of three

Metcon

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)
Double Unders modifications: 120 Single Unders or 90 seconds of double under practice

GENERAL

Pace the runs so you can thrive on the movements that will likely be broken up during the workout, the double unders and push press

RUN

If you feel good about the inside movements, go a little faster on the runs

If you are less confident, pace the runs a little slower to go big inside

DOUBLE UNDERS & PUSH PRESS

Shoot for 2-3 planned sets

Options for Double Unders

40-40 or 30-25-25

Options for Push Press

12-9 or 8-7-6