CrossFit WOD, February 12, 2024

CrossFit – Mon, Feb 12

Warm-up

General Flow

20s-30s each

  • PVC Pass Throughs
  • PVC Around the Worlds
  • Reverse lunge w/ reach
  • Alternating spiderman
  • Guided Child’s pose
  • Kneeling wrist/forearm stretch
  • Bootstraps
  • Squat hold w/ reach
  • PVC OHS

Specific Warm Up

  • 8 cued PVC OHS (squat and hold, reset) reps ¼ squat *Press up into PVC
  • 4 cued PVC OHS (squat and hold, reset) reps full OHS *PVC over foot
  • 4 cued (squat and hold, reset) reps full OHS
  • 3 cued barbell OHS (squat, and hold, reset)
  • Move to rack.
  • 3 cued (squat and hold, reset) empty bar OHS *Focus on pressing up and staying over middle of foot

[8:00 to build to workout weight)

Strength
Overhead Squat (3×1)

On the 3:00 x 3 Sets:

1 Overhead Squat

Start First Working Set at 85% & Build

Metcon
Shadowbox (AMRAP – Rounds and Reps)

AMRAP 10:

1 Power Snatch

1 Overhead Squat

10 Box Jumps (24″/20″)

2 Power Snatches

2 Overhead Squats

10 Box Jumps (24″/20″)

Add 1 Barbell Rep Each Round

Barbell: (115/85) (85/65)

After Party
Tabata Row (Calories)

Row Conditioning

8 Rounds :20 Hard row / :10 rest