NORMAL CLASSES WEDNESDAY - 11/21/2017


Skill:

L-Sit w/ Partner Assistance - 4 x 30 seconds work then switch out athletes

3x 10m - Overhead Barbell Walking Lunge @ barbell weight

Strength:

8x 10m - Overhead Barbell Walking Lunge @ moderate weight for Quality Technique

WOD:

“Death by 10m”

Min 0-1: Rest (let clock run to make counting rounds easier)

Min 1: 1x 10m Sprint (Round 1)

Min 2 - 2x 10m sprint

Min 3 - 3x 10m Sprint

Min 4 - 4x 10m Sprint and so on until the athlete cannot complete the required amount of 10m Sprints in under 1 min….(Round 4, etc)

**Repeat from Oct 18th, 2016**

**Athletes must touch the ground between the cones for each 10m Sprint EXCEPT for the last one each round in which case they may Sprint passed the line**

Accessory Work:

Individual WOD

5RFT:

10 Double KB Front Squats

10 HSPUs

10 Push-ups

Rest 2 min then…

1 min Max Effort Assault Bike Sprint

Partner WOD- switch off as needed

2RFT:

50 Double KB Front squats @ 44/26’s

50 HSPUs or variation

50 Push-ups

Rest 2 min. then…

2 min Max Effort Assault Bike Sprint*

*Switching off with partner as needed


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com