Tuesday’s WOD


Skill:


4x8 - Banded Goblet Squat

**Athletes will select a light to moderate KB weight then place a light band through the handle of the KB. They will then loop the ends of the band around their feet and perform a goblet squat. These should be performed slow and controlled.



Strength:


Back Squat

+5-10# to Working Weight / Training Max. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x5@65%ww

1x5@75%ww

1x5@85%ww

REST

1xAMRAP@65% (deload set)


WOD:


12 min AMRAP:

5 Pull-ups

10 Push-ups

15 Sit-ups

20 Air Squats

50 Doubles / 100 Singles


@Home Option:


12 min AMRAP:

5 Pull-ups / Inverted Rows / 1-Arm (3R/L) DB/KB Standing Row

10 Push-ups

15 Sit-ups

20 Air Squats

50 Doubles / 100 Singles



NOTES: Score Completed Rounds + Reps. Please remind athletes that while these gymnastics movements are simple and they can move through them quickly, they need to use good technique and follow movement standards!


Accessory Work:


5x 5R / 5L  - Rear Foot Elevated Split Squat (aka Bulgarian Split Squat)

https://youtu.be/X2ISDmEvdHE

**Use bench or box to elevate foot, 18-20in for most. Athletes should get into position on the ground with the knee of the working leg directly over top of the ankle. This is an excellent exercise for activating the glutes, especially with a bit of weight. Athletes that are maintaining good position can add weight with kettlebells at the sides or in the front rack, sandbags, etc.

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com