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Friday 12.7.18 Workout of the Day

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CrossFit WOD:

Strength/Skill Work: Every 75 Seconds for 5 Rounds:
Set 1) 5 Banded Deadlifts (Build in Weight)
Set 2) 30 Sec Ring FLR

“Hammer Time” – Compare to 10.5.18
15 Min AMRAP:
7 Deadlifts F(185/125) P(225/155) S(275/185)
21 Push Ups F(14 Ring Push Ups)
500/400m Bike Erg

WOD Tips:
– The focus of the day is the Deadlift, which we will be doing in both the strength and the Metcon. The strength is primarily there to help you work
up to your working weight for the workout, while adding an additional challenge with the band.  Aim to match or slightly exceed the weight you
want to use during the workout by the 5th round. The band will force you to keep the bar close on the deadlifts, while also working on the leg and
hip drive at the top of the deadlift. The Ring FLR hold is another chance to practice all of the hollow holds we have been doing lately, and should
lead in nicely to the push ups in today’s WOD.  
– “Hammer Time” will continue the deadlift theme, and we want you to choose a heavy weight that you can do 7 reps unbroken at, every round.
Even if this means taking a couple seconds longer to get set-up and ready before grabbing the bar, unbroken is the goal for today. For the Push-ups
we should be able to stay with larger sets, hopefully completing the reps in under 3-4 sets. The fitness option today will be less reps of the ring
push-up.  This may sound harder than the traditional push up, but it will allow for easy scaling by walking the feet up. The Bike Erg will be in meters today and will take around a minute to complete, this doesn’t have to be a sprint but with the short distance you should keep the RPM’s high. A good goal for today’s workout would be around 5 rounds

BeachFit WOD:


A. Every 3:00 for 9:00 complete:

250/200 meter Ski Erg (Adv: 300/250)

20-24 DB Push Press

-Rest 1:30-

B. Every 3:00 for 9:00 complete:

1:00 of Jump Rope Singles (Adv: DU)

24-30 Alt. Reverse Lunges (Adv: Add MB 20/14)