CrossFit WOD, May 8, 2019

Fight Gone BadInspiration”A successful transition from where we are to where we want to be requires sustainable change. Sustainable doesn’t equal either100% or fail. No one is perfect and most of us aren’t going to give up bread and birthday cake for the rest of our lives. Perfection should NOT be the focus of our goals.”
-Coach Todd HansonWarm-upWarm-upI. AMRAP x 8 MINUTES
8 DB Front Squat
8 DB Sumo Deadlifts
8 Step-ups
8 DB Strict Press
250m Row

II. grab a wallball and BB and begin practicing 5-7 reps each of today’s movementsMetconFight Gone Bad (3 Rounds for reps)Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute restWallballs 20/14
BB 75/55
Box 20/20 (FIT may step-up)
—————————————
SCALING:
WALL BALL – Ball Slams or Plate Ground to Overhead are a good option for athletes that are unable to Squat. Wall Ball Front Squats for athletes that cannot press overhead.
SUMO DL HIGH PULL – If athletes are unable to perform the SDHP we can sub the movement for an American KB Swing or a Power Clean.
BOX JUMP – Step-up can be performed if athlete cannot jump or let’s have the athlete lower the height of the box
PUSH PRESS – If athlete is unable to go overhead this can be substituted for a Floor Press or Bench Press
ROW – This can be substituted for the bike if neededOptional Accessory Work3 SETS NOT FOR TIME
:30 Left Plank (Elbow)
15 Ab Mat Sit-ups
:30 Right Plank (Elbow)
15 AbMat Sit-ups
-Rest 1:00 b/t SetsNewsPULL-UP SEMINAR: MAY 11TH @ 11AM. We will be covering all levels including Strict, Kipping, Butterfly, and Chest to Bar. Each athlete will receive Coaching feedback and programming to improve their current level. This is FREE but only 20 spots available!
https://events.membersolutions.com/event_register.asp?content_id=79020&fbclid=IwAR3uuTh9PMcSzqFipnb2Ni58jyp_OVSzPWX8KuE2ClmYYxcFnk4FFvxzOX4

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