Monday’s WOD


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

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

1x5@65%ww

1x4@75%ww

3x3@85%ww


WOD:


For Time:

Buy in: 400m Sprint then:

15**12**9**6**3**

Toes to Bar / Knees to Chest / Knees above Waist / Toes to Post,etc

Shoulder to Overhead @55-65% / 6-8 UB Reps (155/105)


**1 Rope Climb / ½ Rope Climb / 1x Lower +Raise after each round**


@Home / Scaled option:


For Time:

Buy in: 400m Sprint then:

16**12**8**6**4**

Toes to Post / Sit-ups 

1-Arm KB/DB Shoulder to Overhead (8R/L, 6R/L, etc) (50-53/30-35)


**3 Strict Pull-ups / Kipping / Seated / Ring Row / Inverted Body Row / 2R/L 1-Arm DB Row after each round**


NOTES: Score Time and record S2OH weight. The S2OH weight should be light to moderate and not a limiting factor in early rounds. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com