WOD

04-16-19

By April 16, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Metcon (4 Rounds for distance)

4 Rounds: Every 3 Minutes

1. 1 Min Bike @ 60%

2. 12/10/8/6/4/3 Strict Pull Ups OR Seated Strict Ring PU

3. RX+ = 20m HS Walk

RX = 10m HSW OR 2 Wall Walks

Scale: = 20m Bear Crawl

Strict Pullups (5 X Choose Reps)

Strict Pull Ups should be a challenging number that you can hit across all sets.

Seated Strict Ring Pull Up (5 X Choose Reps)

Sit on floor with rings high enough for arms to fully extend. With a neutral grip, pull yourself up until chin is even with rings.
Sets Should be a challenging number but consistent across all sets.

My Cousin Vinny (Time)

RX+

30/24 Calorie Bike

20 Bar Muscle Ups

40 DB STOVH 50/35

20 Devil Presses 50/35

RX

30/20 Calorie Bike

25 CTBPU

40 DB STOVH 35/20

20 Devil Presses 35/20

Scale: Bike Cals ~ 2 Minutes

CTBPU to25 Pull Ups OR Ring Pull Ups OR Ring Rows, STOVH & DP DB Load.

*14 Min Time Cap

Warm-up

2 Rounds:

10/8 Cal Bike Sprint

4-6 PU Variation

6-8 DB STOVH Variation: 1 Warm UP weight set

4-6 Devil Presses: 1 Warm UP weight set

Cool Down

1. 5 Min Bike

2. 3 POS Shoulder Floss: 3 min per side

3. Pec Floss: 3 min per side

4. Pec & Tricep Smash w/ ball: 3 min per side