Tuesday's WOD


Skill:

Sumo Deadlift High Pull (SDHP) Progression & Review w/ PVC/Bar


Strength:

Deadlift

+5-10# to Working Weight / Training Max

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.

2x5@75%

1x5+AMRAP@85%ww


WOD:


For Time:

18-15-12-9-6-3

Sumo Deadlift High Pull @2-3 UB Rds / (75/55)

Hand Release Push-ups

Plate AbMat Sit-ups


NOTES: Score Time and record SDHP weight. The SDHP weight should be light and not a limiting factor in early rounds. Please caution athletes to maintain standards on their push-ups, chest to deck, full arms extension, and no worming! The sit-ups will be performed to a 2-hand plate touch to ensure athletes are sitting all the way up and placing their shoulders over the hips. If an athlete is having difficulty with this standard, coaches can have the athlete touch the center of the plate.


Accessory Work:


On a 10 min Clock:

2-4-6-8-10 and so on until time expires...

Alt. DB Box Step-ups (50/35) (1R/L =2, 2R/L =4, etc)

Weighted Pull-ups (50/35) / Strict Pull-ups (bw) / Weighted Seated Pull-up


NOTES: Score Completed Rounds + Reps and record DB weight.


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com