Tuesday’s WOD


Skill:


3x10 - Jumping Back Squat @barbell weight

**Athletes will place the barbell in the high bar back squat position and hold it firmly on the shoulders. They will then perform a controlled back squat while maintaining an upright torso, tension in the legs, then explosively jump and extend the hips.


Strength:


Back Squat

Working Weight / Training Max @90% [1RM] or @100% [3RM]. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x3@70%ww

1x3@80%ww

1x3+AMRAP@90%ww


WOD:


For Time:

27-21-15-9

American KBS (53/35)

Wall Ball (20/14)


@Home / No Barbell Option:


For Time:

27-21-15-9

American KBS / Russian DB Swing (53/35)

Goblet Squat


NOTES: Score Time and record wall ball weight. This should be a short and intense effort where the correct load will allow athletes to complete their reps mostly unbroken.


Accessory Work:


4x8 - Barbell Rollouts

**Athletes will set up a barbell with full size plates and set up on their knees. They will then roll the barbell out away from them, keeping their torso in a rigid/neutral position and moving only through the shoulder. Athletes should limit range of motion early on until they are comfortable with the movement. Setting up near a wall for safety can help control ROM while developing the movement.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com