Thursday’s WOD


Skill:


Thruster Progression w/ PVC/Barbell + Complex Review


Strength:


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.

1x5@75%ww

1x3@85%ww

1x1-3@95%ww (no AMRAP)

REST

1xAMRAP@75ww (deload set)


WOD:


5RFT:

Alt. Sprint Effort**

9 Thrusters @50-60% / 2-3 UB Rds (115/75)


Alternating Sprint Effort: 200m Sprint / 250/200m Row / .5/.4 Km Bike / 60 Doubles or 120 Singles (approx 45 sec effort)


@Home / Scaled option:


5RFT:

Alt. Sprint Effort**

10 (5R/L) 1-Arm Thrusters (50-53/30-35)


Alternating Sprint Effort: 200m Sprint / 250/200m Row / .5/.4 Km Bike / 60 Doubles or 120 Singles (approx 45 sec effort)


NOTES: Score Time and record Thruster weight. Athletes must alternate between at least 2 sprint efforts. 


Accessory Work:


Mobility / Pre-Hab (Levi):

3 Rounds

10 (5L/R) Kettlebell windmill

:15 seconds Calf/ankle stretch

10 DB/KB pull-overs


Conditioning: 

For Time:

15 Wall Walks / Partial Wall Walk / Box Wall Walk / Floor Wall Walk

**60 sec Sandbag Bearhug (150/100) Hold**

https://youtu.be/CUUwMK10R00


NOTES: Score Time, athletes will complete 5 Sandbag Bearhug holds after 3rd WW, 6th WW, 9th WW, 12th WW, and 15th WW. Time ends after the final sandbag hold. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com