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Wednesday, Jan. 18 CrossFit Workout of the Day

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Mobility: If you find you’re unable to get in a stable overhead position or that your kipping movements are limited, you might have tight pecs.

Warm up
5 minutes:
5 strict pull ups
10 glute bridges
10 KB single leg deadlifts

Strength
Performance
Deadlift: 80%, 3×5
Push press: 80%, 3×5

Fitness
Deadlift: 3×5, across (increase weight from week 1)
Push press: 3×5, across (increase weight from week 1)

Conditioning
Performance/Fitness
5 rounds for time:
10 thrusters (95/65)
10 hang power cleans (95/65)

*9-minute time cap

Any athlete, male or female, who can beat Coach Carissa’s time of 3:05 (at RX weight), wins… ultimate bragging rights.

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