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Thursday, Oct. 20 CrossFit Workout of the Day

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Mobility: Fix overhead issues with these 3 mobilizations from Smashwerx. Grab a super-friend for the first 2 for some extra help. These address internal and external rotation, which also transfers to muscle ups and snatches.

Warm up
3 rounds:
5 strict press
5 jerk dips
5 push press
5 push jerk w/ pause in receiving position

Strength
Push jerk
Performance: Heavy single
Fitness: 5×1, ascending

Conditioning
Performance
2 rounds for time:
400m run
35 wall balls (20/14)
30 calorie row
25 box jumps (24/20)

Fitness
2 rounds for time:
400m run
25 wall balls
20 calorie row
15 step ups

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