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Friday, Oct. 14 CrossFit Workout of the Day

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Mobility: Capping off sleep, Kelly Starrett reviews sleeping for our lower body and addresses lower back issues as result of sleeping incorrectly.

Warm up
3 rounds:
10 scap pull ups
10 push ups
10 pass thrus
10 OHS

Strength
5 sets:
12 back rack lunges (5/leg)
12 bent over barbell rows
12 double KB single leg deadlifts
Rest as needed

Conditioning
Lurong WOD
Level 3
9-minute AMRAP:
12 toes to bar
9 snatches (115/75)
6 box jumps overs (30/24)
3 ring muscle ups

Level 2
9-minute AMRAP:
12 anchored toes to bar
9 snatches (75/55)
6 box jumps overs (24/20)
3 burpee pull ups

Level 1
9-minute AMRAP:
12 sit ups
9 shoulder to overhead (45/35)
6 box jump overs (12/8)
3 bar-facing burpees

Anchored toes to bar – lying on back, hold on to rig and bring toes up to touch
For level 1, stack up 45# plates

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