Wednesday, Dec. 16 CrossFit Workout of the Day
Mobility: Woddoc tackles 3 major muscles that tend to get fried when tackling a squat program. Learn how to take care of the psoas (primary hip flexor), TFL (accessory to hip flexor) and vastus lateralis (outside portion of the quad).
Warm up
3 rounds not for time:
10 front rack BB step-ups
15 hollow rocks
15 superman
Strength
Front squat
Performance: 4×3 @85-90%
Fitness: 3×5 across
Conditioning
Performance
3 rounds for time:
6 power snatches (115/75)
9 wall balls (30/20)
12 SDHP (115/75)
Fitness
3 rounds for time:
12 KB snatches (6/arm)
12 wall balls
12 lunges
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