Tuesday's WOD - 1/8/2019


Skill:

Rope Climb Review

  • Scaling options: ½ Rope Climb / 1x Lower + Raise

  • Lower + Raise

  • Leg Wrap

  • Foot Clamp

  • 3x - Rope Climb ½ Rope Climb / 1x Lower + Raise

**Athletes will complete 3x of the most difficult variation they can complete.

Strength:

Push Press

1-1-1-1-1 (5 att)

**Following warm up sets, athletes will have 5 attempts to work up to a max Push Press. Depending on their warm ups sets, athletes should being their first single at approx 80-85%. Athletes should also be sure to record their Push Press weight for later use.

SCALED: Push Press

3-3-3-3-3 (5)

**Scaled athletes may work up to a conservative to moderately challenging 3 rep weight where form is near PERFECT.

WOD:

5 Rounds - 90 sec WORK / REST

7 Burpee Box Jump Overs @ 24/20

1 Rope Climb / ½ Rope Climb / 1x Lower + Raise

Max Effort Push Press @ 20-30% (75/55)

Accessory Work:

5RNFT:

15 Cal AB

10R/L Bulgarian Split Squats

10R/L Single-leg Barbell Deadlift @75/55


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com