Tuesday’s WOD


Skill:

4x10 (5R/L) - Dead Bug w/ Plate (as a class)

**Athletes will set up holding a plate (10-25#) outstretched over the chest. They will then pin their low back to the ground by staying active in the midline and keeping their rib cage down. Athletes will then outstretch the plate overhead along with a single leg. The heel of the outstretched leg should make contact with the ground along with the top of the plate.


Strength:


Deadlift

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.

4x2@85%ww

1x1+AMRAP@95%ww


WOD:


3RFT:

250/200m Row

12 C2B Pull-ups / Pull-up / Seated Pull-up / Ring Row

15 Deadlifts @50-60% / 1-2 UB Rds (225/155)


@Home / No Barbell Option:


3RFT:

45 sec Effort: 250/200m Row / 200m Run / .5/.4 Km Bike

12 C2B Pull-ups / Pull-up / Inverted Row / 1-Arm DB/KB Row (6R/L)

15 Double DB/KB Deadlifts (100/70 w/ 2x 50’s or 2x 35’s)


NOTES: Score Time and record Deadlift weight.


Accessory Work:


5x10 (5R/L) - KB Windmill

**SEE CF8085 WEBSITE BLOG FOR DEMO VIDEO**

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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