WOD

SKILL REVIEW:  MEDBALL CLEANS

PRACTICE 5 minutes

TABATA WOD

8 cycles of 20sec ON/10sec REST

MEDBALL CLEANS 

ROWING PIKE

PLANK DB ROW

KB SWINGS

WOD

SKILL:  PISTOLS (SINGLE LEG SQUATS)

15 - 12 - 9

Stationary Lunge OR Pistols (Box Single Leg Squats)

Push Ups

Run 400m or Row 500m

3 rounds for time of:

Row 500 meters

21 burpees

Run 400 meters

TUTORIAL & SCALABILITY MODIFICATIONS IN LINK BELOW:

https://youtu.be/4-kk0Uqxv68

Scaling:

Go hard and try to hold a steady pace throughout. Newer athletes can reduce the reps and distance in order to keep the time domain in the 15-18 minute range.

Beginner Option:

3 rounds for time of:

Row 350 meters

12 burpees

Run 200 meters

Complete as many rounds as possible in 12 minutes of:

3 overhead squats

30 double-unders

6 overhead squats

30 double-unders

9 overhead squats

30 double-unders

Etc.

Rx = ♀ 75 lb ♂ 115 lb

TUTORIAL & MODIFICATIONS IN LINK BELOW:

https://www.crossfit.com/essentials/workout-tips-for-220114

:20 WORK
:10 REST
X8 ROUNDS
SIT & STAND 15/12#
 MED BALL SQUATS 20/15#
SLOSH PIPE PUSH PRESS
 MED BALL SIT UPS

BONUS:   4 X 200m RUNs

WOD

20 min. AMRAP

  5 HS Push Ups

10 Bench Press Rx135/85 

15 Dips

20 Lunges (40 steps)

https://youtu.be/XSza8hVTlmM ;

4 STRENGTH movements + 4 CARDIO = H.I.I.T !!

MED BALL CLEAN  *  SEATED SHOULDER PRESS 
   WEIGHTED LUNGE  *  KB SWING

WOD

Skill Review: Deadlift

Strength:  DL 5-5-3-3

Metcon:  3 Rounds of:

4 Tire Flips

400m Run OR 500m Row

6 DEADLIFTS

1 Rope Ascent 

TODAY'S WOD

MET-CON:   TIMED 4 X 400
REST 3 MINUTES

WOD:   100 SIT UPS
50 FRONT HOLD BARBELL LUNGES (35#/65#)