Strength
3 Sets of:
Bulgarian Split Squats x 10/10
DB Bent-Over Rows x 10/10
MetCon
“Dear Baby Jesus”
Rx
3 Rounds of:
1 min Max Reps of each of the following movements:
Cal Bike
Russian Kettlebell Swings 70/35
Cal Row
Box Jump Overs
Ring Push Ups
Rest 1 min
L2/L1
Russian Kettlebell Swings @ 53/35
Hand-Release Push Ups
Barbell
3 Sets of:
Snatch x 2 @ 70%/75%/85%
5 Sets of:
Front Squats w/ 2 sec Pause x 2 @ 85%
3 Sets of:
Back Extensions x 20
Strength today is focused on accessory work. Bulgarian split squats have a lot of carry-over to many movements and the DB bent-over rows will strengthen the upper back muscles. Generally in CrossFit there isn’t a whole lot of opportunities to pull something laterally. These rows will help focus on activating and strengthen the smaller muscle groups behind and around the back of the shoulder to improve overhead stability and improve stability in the shoulder joint itself.
Today’s MetCon is a Fight Gone Bad style WOD. The movements may be different but the concept is still the same. Go HARD for each movement and try and get as many reps as possible each round. Make sure you keep an ongoing count of your reps for each round. If you happen to find yourself in a bigger class, please keep track of your total reps per round as it is difficult to get a big class’ reps in the minute of rest.