Friday WOD


class times: 5:30am, 9:00am, and 4:00pm


Friday Night Lights Hopper WOD 5:30pm


What will the WOD be??


Skill:

Weighted Strict Pull up / Strict Pull up

5x2 @ a challenging weight

REST 90 sec b/t efforts 


Modified: 5x4 - Seated Pull-up w/ elevated feet + weight

REST 90 sec b/t efforts


WOD:


12 min AMRAP: 

Optional Sprint: 100 Run / 150/100m Row / .3/.2 Km Bike / 45 Doubles or 90 Singles

8 Push Press @40-50% / 3-4 UB Rds (95/65)

1 DB Weighted Strict Pull-up (35/20) / Strict Pull-up (bw) / Weighted Seated Pull-up / Pull-up variation…(Rd 1)


Optional Sprint

8 Push Press

2 DB Weighted Strict Pull-up (35/20) 


Optional Sprint

8 Push Press

3 DB Weighted Strict Pull-up (35/20) / Weighted Pull-up variation and so on adding +1-rep until time expires…(Rd 3, etc). 


**ATHLETES PERFORMING AT CFHB SHOULD ALTERNATE SPRINT EFFORTS**


@Home / Scaled option:


12 min AMRAP:

Sprint / Row / Bike / Jump Rope (30 sec effort)

8 (4R/L) 1-Arm KB/DB Push Press (30-35/20-26)

1 Weighted Strict Pull-up (35/20) / Strict Pull-up (bw) / Weighted Seated Pull-up / Pull-up variation…(Rd 1)


Optional Sprint

8 1-Arm KB/DB Push Press 

2 Weighted Strict Pull-up / Pull-up variation 


Optional Sprint

8 1-Arm KB/DB Push Press 

3 Weighted Strict Pull-up (35/20) / Pull-up variation and so on adding +1 rep until time expires…(Rd 3, etc). 


NOTES: Score Completed Rounds + Reps and record DB/PP weight. A DB between the legs will be the preferred way to load the movement for the workout. If needed, athletes can use a plate or small box to get to the pull-up bar if they are not at the correct height. 



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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com