Thursday’s WOD


Skill:


4x10 - Sumo Stance Good Morning

**Rounds 1-2 as a class then athletes can finish the last few rounds on their own before moving into their deadlift strength.  


Strength:


Deadlift

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

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.

2x3@80%ww

1x3+AMRAP@90%ww


NOTES: If athletes have not been barbell deadlifting these past few months, they should adjust their working weights down to @90% [1RM] or a further reduced percentage.


WOD:


5RFT

12 Deadlift @40-50% / 2-3 UB Rds (185/125)

12 Box Jumps or Alt. Box Step-ups @24/20”


@Home / No Barbell Option:

5RFT:

12 Double DB/KB Deadlift 2-3 UB Rds (100/70)

12 Box Jumps or Alt. Box Step-ups @24/20”


NOTES: Score Time and record deadlift weight. Athletes will have the option of box jumping or stepping-up, a full extension of the hip is required on top of the box.



Accessory Work:


Mobility Segment

2 Rounds 15-20 reps each

Cat and Cow

Downward Dog

Squat to RDL to Stand

Sumo Good Morning (body weight)


NOTES: See website for demo video of movements.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com