Tuesday's WOD


Skill:


3x10 (5R/L) Alternating Dumbbell Box Step-up @24/20

**Same standards as 2019 CF Open. This will be performed with one (1) dumbbell and athletes will alternate reps, one right, one left, etc. Athletes can hold the DB on either shoulder, in the front rack/back rack, or at the side. The rep starts on the ground facing the box and ends with the athlete standing fully upright on top of the box. At least one hand must be in contact with the DB. These may be modified to body weight or a shorter box for athletes that have difficulty.



Strength:


Back Squat

+5-10# to Working Weight / Training Max

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.

1x5@65%ww

1x5@75%ww

1x5@85%ww (no AMRAP)

REST

1xAMRAP@65%ww (deload set)


WOD:


5RFT:

10 Alt. DB Box Step-ups (50/35)

20 Wall Balls (20/14)


Scaled / @Home Options:


5RFT:

10 Alt. DB/KB Box Step-ups / Bodyweight Box Step-ups

20 Goblet Squats (50-53/30-35)


NOTES: Score Time and record DB/WB weight.


Accessory Work:


5 Rounds - 100m 1-Arm Overhead KB Carry (50m Right + 50m Left = 100m)

https://youtu.be/FqiCpx-NIMM


**Superset**


4 Rounds x60 sec Assault Bike for Total Calories


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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com