Monday’s WOD


Skill:


Ring Push-up Progression

**Athletes will perform 5-10 reps of each progression working to find the most difficult option they can complete with good technique. They will then select 1-2 options and perform 5 sets of 5-10 reps depending on their ability with this movement.

Options: 1. Ring Push-ups / 2. Ring Push-up @+/-45 deg / 3. Deficit Push-ups 4. Push-ups


Then:

3 Rounds - 10x Ring Push-ups / Ring Push-up variation / Deficit Push-ups / Push-ups


Strength:


Quick Thruster Progression w/ PVC/Barbell

  • Pause Front Squat

  • Front Squat + Bar Pop Off (bar only)

  • Push Press from Squat Stance / Receiving position

  • Full Thruster w/ PVC/Bar


e90s x7 - Thruster Complex

Rd 1-2: 5x UB Thrusters

Rd 3-4: 4x UB Thrusters

Rd 5-7: 3x UB Thrusters

**Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 3-rep Thruster weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good posting.


WOD:


For Time:

Buy-in: 90 sec Sprint Effort (Optional) : 400m Sprint / 500/400m Row / 1/.8 Km Bike

5 Rounds:

10 Ring Push-ups / Ring Push-up @+/-45 deg / Deficit Push-ups / Push-ups

5 Thrusters @60-70% / 2-3 UB Reps (135/95)


@Home / No Barbell Option:

For Time:

Buy-in: 90 sec Effort: 400m Sprint / 500/400m Row / 1/.8 Km Bike

5 Rounds:

10 Deficit Push-ups / Push-ups

6 (3R/L) KB/DB Thrusters (50-53/30-35)


NOTES: Score Time and record thruster weight. The thruster weight should be challenging for experienced athletes to where it would be difficult to perform all UB rounds.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com