WORKOUT OF THE DAY – 8/4/18

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Comments are off Aug 3, 2018 WOD

Saturday, August 4th 2018

1. Conditioning
“Barbed Wire”
4 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds. With this being a longer workout, we want to ensure that we are athletes are completing the appropriate volume. Bringing down the total number of rounds to 3 or reducing the reps are options to tailor this workout to specific individuals. If unable to run, complete a 500/400 meter row. Just a few of the many other options listed below:

3 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats
-or-
4 Rounds:
400 Meter Run
10 Pull-ups
20 Push-ups
30 AbMat Sit-Ups
40 Air Squats

OLY Class @ 11am
1. Muscle Snatch + Strict Press Behind The Neck (Snatch Grip): (3+3)x 4
2. Snatch Balance: EMOM for 10 min perform 1 snatch balance. Work up to a moderate weight.
3. Snatch:
EMOM for 5 min perform 1 snatch at a medium, light weight.
rest 1 min
EMOM for 5 min perform 1 snatch at a medium weight
rest 1 min
EMOM for 5 min perform 1 snatch at a medium heavy weight
4. Front Squat: 7×1
5. 3 sets:
Good Mornings x 12- Hold for 3 seconds at the top and squeeze glutes.
Bunkie Plank x 30 seconds
Hollow Hold x 30 sec