CrossFit WOD, January 23, 2019


Scold

Inspiration
Looking to eat more veggies? Just use bacon 😉
https://www.crossfit.com/at-home/brussels-sprouts-with-bacon

Warm-up
Warm-up
I. Heartrate
Dynamic

II. Specific
3 Rounds
15 second Handstand Hold (can be freestanding)
10 Air Squat/Goblet/Double DB/KB Squats
10 Pushup to Plank

Skill
Push-ups (1xME)
BC/FIT: 1xME Pushups (not hrpu)
*practice a few quick sets then go for a max set
Handstand Push-ups (1xME)
PER: 1x ME HSPU (kipping or strict)
*practice a few quick sets then go for a max set

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
Weighted SItups (behind head and on toes) 20/14
Push-ups
Air squats

Scaling: modify the level of the movement so you can complete each movement in few sets. pushups can be scaled by performing on the rig or to a box. scale the weight of the sit-ups so you can complete each round unbroken.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
Strict Knee Tucks
Hand Release Push-ups
Goblet Squats 35/26

Scaling: modify the level of the movement so you can complete each movement in few sets. pushups can be scaled by performing on the rig or to a box. scale the weight of the db/kb so you can complete each round unbroken.
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
T2B
Handstand Pushups
Double Dumbbell/Kettlebell Front Squats 35s/25s

Scaling: modify the level of the movement so you can complete each movement in few sets. hspu can be scaled by performing on a box or to multiple abmats. scale the weight of the dbs/kbs so you can complete each round unbroken.

Optional Accessory Work
Single Leg Deadlifts 12-12-12 (each leg)
Single Leg Glute Bridge 12-12-12 (each leg)

News
The Open is for Everyone! https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen

We are excited to be announcing the details on our TFA Intramural Open 2019. Friday February 1st at 6:30pm is Draft Night! Make sure you get signed up for the Open so we can get you on a team and get your shirts ordered 🙂
This year our team captains are none other than: Katie Schenk, Chrissy Kittle, Alex Craine, and Josh Creighton!

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