CrossFit WOD, December 12, 2019

MudbogInspirationRECIPE: Roasted Butternut Squash Soup: MACROS: 132 Calories/2g PRO/18g CARB/6g FAT
https://stayfitmom.com/roasted-butternut-squash-soup/Warm-upWarm-upI. Game Day

II. 2-3 ROUNDS…
10 Bootstrap Squats
8 Up Downs
6 BB Good Mornings
4 Inch Worms
2 Push Up to Pike

III. DEADLIFT REVIEW (TOP-DOWN)
5 DL to above knee
5 DL to below knee
5 DL to mid-shin
5 DL (floor-up)WorkoutMetcon (Weight)EMOM x 16 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.Score is weight on the DL.Metcon (Weight)EMOM x 16 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.Score is weight on the DL.
__________
SCALING
REPS, LOADING, VOLUME…
Bike – Athletes should be able to complete their calories in no more than :45-:50.
Burpees – Athletes should be able to complete their 5-7 reps in :25 or less in order to maintain their pace.
Deadlift – Weight should be something that is a challenging, unbroken, touch and go set of 5. Heavy, but no quick singles!
MOVEMENT ADJUSTMENTS…
Bike – 20 Calorie Row, 200m Run, or 200m Ski Erg can be substituted.
Burpees – Up Down Over Bar if the Burpee significantly slows athletes down. Heavy Slam Balls or 10 Jumping Air Squats can be swapped out if cannot perform Burpees.
Deadlifts – Heavy Hang Power Clean (DB or BB), Heavy Back Squat, or Heavy Push Press can be substituted if cannot Deadlift.Cool DownWarm-upFOR RECOVERY
2:00 Cobra Stretch
3:00 Seated Forward Fold
4:00 Foam Rolling Quads

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