Thursday’s WOD


Skill:


Rope Climb Review

  • Scaling options: ½ Rope Climb / 1x Lower + Raise

  • Lower + Raise 

  • Leg Wrap

  • Foot Clamp

  • 2-3x - Rope Climb ½ Rope Climb / 1x Lower + Raise

**Athletes will complete 3x of the most difficult variation they can complete.


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@95%ww (no AMRAP)

REST

1xAMRAP@75%ww (deload set)


WOD:


15 min AMRAP:

5 Toes to Bar / T2B variation 

10 Push-ups

15 Air Squats

1x Rope Climb / ½ Rope Climb / 1 Lower + Raise 


@Home / Scaled option:

15 min AMRAP:

5 Toes to Bar / T2B variation 

10 Push-ups

15 Air Squats

3x Strict Pull-up / Kipping Pull-up / Inverted Body Row / 1-Arm (2R/2L) DB/KB Row


NOTES: Score Time. 


Accessory Work:


Levi / Mobility Pre-Hab Segment


4x12 (each side) Kneeling Kettlebell Bottoms-Up press

https://youtu.be/eO1SSEV6yek

***superset***

3x12 (6R/6L) Bird Dogs

https://youtu.be/wiFNA3sqjCA


Accessory Conditioning Option:


10 min AMRAP:

24 Double Unders / 48 Singles

12 Alt. Weighted DB Step-ups (50/35)

6 (3R/L) Alt. 1-Arm DB Snatches


NOTES: Record Completed Rounds + Reps. Each rep of the Alt. DB Snatch must touch the floor, but please ensure good set-ups! 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com