WOD

Friday

By August 24, 2021 No Comments

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CrossFit SoChac – CrossFit


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Warm-up

Warm-up (No Measure)


2 ROUNDS
100m Run
10 Lunges
:30 sec active bar hang

Into…

2 ROUNDS
100m Run
8 Russian KB Swings
8 KB Goblet Squats
8 Kip Swings

BMU DRILLS (see coaches notes)

Strength

Back Squat (1×5 @ 60%)


10 min
1×5 @ 40%*
1×5 @ 50%
1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

Week 8 of 9

Workout

Metcon (Time)


7 ROUNDS FOR TIME (12)
10 KB Goblet Squats (53/35)
8 Chest 2 Bar or 10 Pullups
(Score is Time)

RX+ anything over RX weight (70/53)//4 Bar Muscle-Ups
Keep rounds to 1:15-1:30 tops. KB Goblet Squats should be unbroken regardless of the KB weight. Depending on the gymnastics adjustment the 5 reps should be finished 1-2 sets.

Modifications:
KB Goblet Squats — Squat to a target, similar to a Box Squat, if unable to reach full depth.

Bar Muscle-Ups — Jumping Chest to Bar or any modification from Teaching.