Monday's CF8085 @Home Edition


Skill:

4x5 - Strict Pull-up

No pull-up bar? See 100 Places to do Pull-ups

Sidebar: Be safe and do NOT do pull-ups from any residential plumbing pipes as shown in the video!

OR

4x10 - Inverted bodyweight Row

**See linked video for some @home inverted bodyweight row options


Strength:

Pause Back Squat

Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

6x3@65%ww **3 sec Pause**

@Home / No Barbell Option:

6x6 - TEMPO Goblet Squat w/ Kettlebell / Dumbell / Odd Object (50-53/30-35)

6 sets of 6 reps

Hold object in front rack position at chest / under chin

TEMPO: 33X1

3 sec lower

3 sec pause in the bottom of squat, hold a good upright position (no pooping dogs!)

X stand as quickly as possible

1 sec pause at the top before next rep


WOD:

For Time:

Sprint: 400m Run / 500/400m Row / 1/.8 Km Bike / 60 Doubles or 120 Singles

**Approx 90 sec effort if none of these are options**

4 Rounds

12 Air Squats

8 Push-ups

4 Pull-ups / 4 Inverted Rows

Sprint: 400m Run / 500/400m Row / 1/.8 Km Bike / 60 Doubles or 120 Singles

4 Rounds

12 Air Squats

8 Push-ups

4 Pull-ups / Inverted Rows

Sprint: 400m Run / 500/400m Row / 1/.8 Km Bike / 60 Doubles or 120 Singles


NOTES: Score Time. Pull-ups may be kipping or strict.


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301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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