Move: Monday, January 13th, 2020
WOD:
1a) Every 2:00 x 6 sets – Dumbbell Front Squat:
Set 1 – 15 Dumbbell Front Squats
Set 2 – 12 Dumbbell Front Squats
Set 3 – 9 Dumbbell Front Squats
Set 4 – 15 Dumbbell Front Squats
Set 5 – 12 Dumbbell Front Squats
Set 6 – 9 Dumbbell Front Squats
Warm-up as needed. You should be building loading through each set through the 3 set cycle. After each Front Squat set is done, perform 10-15 Arch-ups/Supermans with a 1 second pause at the top of each rep.
1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Lunges (1 Front Rack/1 Farmers)
Pick a moderate weight that you can maintain for all sets. This is a lot of squatting volume so don’t feel the need to crush yourself. Switch positions of the Dumbbells after 5 reps. Ideally have a heavier Dumbbell at the Farmers Position, and a lighter on at the Front Rack.
1c) 19:00 – 22:00 – 3 minute AMRAP: Dumbbell Goblet Good Mornings
Focus on position over speed. As many quality reps as you can do in a minute.
2) 8 minute Up Ladder:
3 Kettlebell Sumo Deadlift High-Pulls 53/35
6 Abmat Sit-ups
Work is perform 3+6, 6+12, 9+18, 12+24, and so on until 8 minutes is up.
Extra Work:
3) Belt Squat Machine Marching – 5 minute AMRAP:
20 Steps in Sumo Stance
20 Steps in Squat Stance
20 Steps On+Off Platform
Use a loading that will allow you to work for the entire 5 minutes.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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