DB OHS, PUSHUPS, AND TRIPLE UNDERS
It’s a high skill WOD today. You may want to approach this WOD as a skill-specific day. For Skill Days, we remove the time element and encourage you to try new things, pay close attention to our movement quality, and move out of your comfort zone.
METCON (TIME)
5 Rounds for Time:
5 Right Arm DB Overhead Squats (50/35)
5 Left Arm DB Overhead Squats
20 Pushups
10 Triple Unders
HANDSTAND HOLD AND TTB
A few months ago, we did a workout that started each round with a handstand hold. Some found it disorientating to then return upright and pick up a deadlift bar. We are going to try this again today. However, this time, we are combining the handstand holds with toes to the bar. Toes to the bar are one of our focus movements for the month. So, pick something challenging
BACK SQUAT
BACK SQUATS:
3,3,3,3,3 (85%)
METCON (AMRAP – REPS)
3 Rounds for Reps:
1 Min Handstand Hold
1 Min Max Rep Toes to Bar
1 Min Rest
ROWING, PISTOLS, AND HSPUS
We’ve been seeing this combination of rowing with handstand pushups a few times lately. If you can get comfortable with being out of breath and kicking upside down, your mental strength to push through over movements while you are out of breath will improve as well.
TTB CORE WORK
Tabata Lying Leg Raises
METCON (AMRAP – REPS)
3 Rounds for Reps:
2:30 Min Row (Cals)
:30 Rest
1 Min Pistols
:30 Rest
1 Min Handstand Pushups
:30 Rest
RUNNING, POWER CLEANS, PUSHUPS
Does this workout look like Wednesday’s? It should. In the month of July, CrossFit gyms in Pittsburgh main site tested a bunch of workouts that combined running 400m with a lift and a gymnastics movement. We liked them and liked the concept of the modality test. See how this compares to Wednesday.
METCON (TIME)
3 Rounds for Time:
Run 400 Meters
15 Power Cleans (65%)
40 Pushups
SHOULDER PRESS
We’ve done Back Squats this week. We’ve tested out gymnastics movement for the month. Time for our second lift, the Shoulder Press. By far, one of our weakest lifts. However, the shoulder press will build raw pressing strength to help move objects over your head.
SHOULDER PRESS
E2MOM 10 MIN:
5,5,5,5,5 (80%)
METCON (WEIGHT)
Every 90 Sec X 6:
2 Squat Snatches (70-75%)
2 Overhead Squats
