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Monday 5.1.17 Workout of the Day

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


Strength/Skill Work:

Back Squats

Every 2 Minutes for 5 Sets Perform 5 Back Squats @ 75-80%

(Use the same weight across all 5 sets)

“Hang 10”

10 Min EMOM:

Min 1) 12 Overhead Squats S(75/55) RX/RTG(95/65)

Min 2) 4 Strict Pull Ups + 4 Kipping Pull Ups + 4 Toes to Bar

RTG(15 OHS/5,5,5 Reps of Pull Ups/T2B)

S(5 Ring Rows + 5 Kips + 5 Knees to Chest)


WOD Tips:

-We’ve been doing a lot of squatting the last few weeks, and today is no exception. The back squat strength work is a little different format than other strength

pieces recently in that the goal is to use the same weight for all 5 sets, rather than building throughout. You will take a good amount of time working up to about 75-

80% of your max, and then use that weight for all 5 sets. If you don’t know your 1 rep max, then choose a weight that is challenging for 5 reps. This should be a

weight that you could probably only squat 6-9 times when fresh. If you get through the first 2-3 sets and feel good, then you can add some weight for the remaining


-Hang 10 will combine some gymnastics skills with conditioning. From a conditioning standpoint, this workout shouldn’t be that difficult, meaning you should be able

to always complete the required reps in the given minute. The overhead squats should be light enough that you can do all of your reps unbroken in 30 seconds or

less. For the pull ups/toes to bar, ideally these are performed unbroken as well. Depending on your strengths and weaknesses, you may need to adjust the reps of a

particular movement, which is perfectly fine. This may mean doing something like 2 strict pull ups, 3 kipping pull ups, and 4 toes to bar each round. In order to do

the RTG, which will be more reps, you should be able to do several rounds unbroken.