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01-17-2020

South Slope CrossFit – CrossFit

Strength A

10 Minute Work Clock

–Build to heavy single Push Press (Rack)

Reps: 3-2-2-1-1-1

Start @ 40% of 1RM Jerk

Push Press (1 x 1)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
***8 Minute Time Cap***

Metcon

OPTIONAL WOD

***For athletes who performed “Diane” in the 2020 Crossfit Open

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP of:

3-6-9-12-15 Etc..

Deadlift 225/155

Handstand Push Ups

RX+ = Strict HSPU

CONDITIONING

Metcon (AMRAP – Reps)

8 Minute AMRAP

1-2-3-4-Etc…

—Push Press 115/85 (NTE 60% 1RM Push Press)

—Strict Pull Ups
Modifications:

–Begin with strict, switching to kipping when failure is reached.

–Begin with kipping, switching to Toe-Assisted when failure is reached.

–1:1 Toe Assisted

Post-WOD Mobility

– 5 Minute Posterior Chain Smash

—–> 2-3 Minute Foam Roll Low/Mid/Upper Back

—–> 2-3 Minute LAX Ball Piriformis/Glutes/T-Spine

NOT IN CLASS, ADDITIONAL ASSIGNMENTS

Ideal Order of Assignments

1: Class

2: Deadlift from Blocks (If performing Alternate WOD in Class, this assignment may be performed first)

3: Partner MetCon

Strength B

Deadlift from Blocks @ Knees

EMOM x 15

Sets 1-5: 75% x 2 Reps

Sets 6-10: 80% x 1 Rep

Sets 11-15: 85% x 1 Rep

Deadlift, From Blocks at Knees (5 x 1)

Record weight used and sets / reps performed in Deadlift from Blocks assignment.

Metcon

Metcon (Time)

“The Swamp”

For Time

With Partner, Any Division of

Work

***60-40-20***

Burpee To Target

Pistols

GHD Sit Ups

KBS AM 70/53#

Calorie Assault Bike (F= 45-30-22)

***8-6-4***

Rope Climbs

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