Wednesday, Nov. 11 CrossFit Workout of the Day
Mobility: Warm up those wrists and shoulders with this simple mobility sequence. Remember, mobility can be done at any time, even between sets. Video shows how to utilize the bar to get further into that external rotation.
Warm up
3 rounds not for time or 10 minutes:
5 BB strict muscle clean
5 BB back squat
5 BB hip power clean
5 BB front squat
5 BB hang clean
Strength
Clean
Build to a 1RM
Conditioning
Performance/Fitness
Death by Burpee/Thruster
Minute 1 – 1 burpee to plate + 1 thruster (95/65)
Minute 2 – 2 burpees to plate + 2 thrusters
Minute 3 – 3 burpees to plate + 3 thrusters …
Continue with this pattern until you cannot complete the work within the given minute.
*Because of testing week, we will be doing a hero WOD on Saturday to honor Veterans’ Day.
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