TrueFit Athletics

TrueFit Athletics

CrossFit WOD, December 1, 2019

Sunday

Warm-up
Warm-up
AMRAP x 5 MINUTES
10/6 Cal Bike
5 Inchworms + Push-Up
10 Plank Walkouts*
10 DBL DB Curl to Press
10 DB DL
*Plank Walkout: Starting on Hands in the top of a Push-Up, athlete lowers down onto elbows in a plank, and then comes back up to hands. Alternate which elbow goes down to the ground first each rep.

Grab a PVC Pipe and Lacrosse Ball!

2 ROUNDS:
:30-:45 Pec Mash with Lacrosse Ball (each side)*
:30-:45 Chin-Up Grip Dead Hang on Pull-Up Bar
:30-:45 Shoulder Mash with Lacrosse Ball (each side)**
10 PVC Pass Thrus

*Pec Mash: Leaning up against the Pull-Up Rig with the lacrosse ball on one side of the chest (between the chest and the Rig), raise the arm up overhead and lower it.
**Shoulder Mash: Leaning with the back up against a wall with the lacrosse ball between the shoulder blade and spine, raise the arm overhead and lower it.

Strength
Bench Press (10-8-6-8-10)
10-8-6-8-10
Bench Press*

*Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at 10-8.

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
2 DBL DB Snatch (45/30)|(35/20)
2 DBL DB Hang Squat Clean
2 DBL DB Split Jerks

-Rest 1:00-

AMRAP x 3 MINUTES
1 DBL DB Snatch (45/30)|(35/20)
1 DBL DB Hang Squat Clean
1 DBL DB Split Jerks

Score is combined rounds and reps from both AMRAPs.

Share this post

Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on pinterest
Share on print
Share on email