Tuesday's WODs!

September 10, 2019

Sticking with our TTTTD theme, here are your Tuesday WODs! Awesome work to everyone who challenged themselves with a heavy weight today. And shout out to Jacob Hornik, Tabs, and Emilia for being the only CFD athletes to attempt TTTTD2 as RX! 💪

 

Tuesday Sept. 10, 2019

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Warm-up:

200m Row

200m Run

 

Then, Empty Barbell Movement Primer:

 

Three sets of:

Overhead Squat x 5 reps

(use a progressively narrower grip for every set)

 

Two sets of:

Snatch Balance x 5 reps

 

Two sets of:

30 second Overhead Squat hold

 

Strength:

Every 2 minutes, for 12 minutes (6 sets):

Hang SQUAT Snatch + Full Snatch @ 80-85% of 1-RM Snatch

 

WOD:

 

"TTTTD3"

 

AMRAP in 7 minutes

7 Handstand Push-Ups

7 Overhead Squats 85/115

7 Burpee Box Jump Overs 20/24

 

Scaling:

 

HSPUs = strict pike handstand push-ups, dumbbell strict presses

Overhead Squats = back squats

Burpee Box Jump Overs = lower box

 

Tips and Accessories:

 

 

Post-WOD/Open Gym Extra Accessories (on your own/optional)

 

Every 2 minutes, for 18 minutes (3 sets):

Station 1 - Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1

(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)

Station 2 - Side Plank x 45 seconds each side

Station 3 - Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

 

 

CrossFit Endurance (6am)

 

Warm-up:

100 Singles

200m Run

30 Mountain Climbers

20 Lunges

10 Calories

 

Then,

Group Stretch

 

 

WOD:

 

Modified TTTTD4

 

3 Rounds of:

Three x 3-minute AMRAPs:

 

From 0:00-3:00, perform:

10 Wall Ball 14/20

10 calorie Row

 

Rest 1 minute

 

From 4:01-7:00, perform:

20 Sit-ups

20 Mountain Climbers

20 DUBs

 

Rest 1 minute

 

From 8:01-11:00, perform:

3 Burpee Plate Jumps 25/35

3 Atomic Sit-ups

3 Step-ups w/plate R/L = 1

 

Rest 1 minute, until 12:00

 

Total time = 36:00

 

Score = total reps

 

 

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