Workout of the Day: 20-Feb-2012
Photo: (Photo Contest Picture 11, Tiffany McCoy, playing Rugby against England in Wales with the USA U19 National Team)
CrossFit WOD
Advanced (with stable midline):
Low Bar Back Squat
1×8@65%
1×8@75%
1×4@85%
1×4 @90%
Intermediate:
High Bar Back Squat- Same Percentages
Beginner:
Goblet Squat Progression
5 reps @ each weight starting with Lightest KB/ DB (LIGHTEST BEING 5lbs) and progressing to heaviest DB where perfect form can be maintained.
4 Rounds:
1 min Max Wall Balls
1 min Max Chin Ups (Strict, Full Extension at Bottom; If you cannot do chin ups, use a band, however, do not bounce at bottom)
1 min Max Knees to Elbows
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3 Responses to “Workout of the Day: 20-Feb-2012”
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GREAT PHOTO!
4×195# for the 90% low-bar back squat, then watched Travis easily bust out 4×235# and then 4×255# deep low-bar back squats. Awesome and welcome back!
~170 total scaled reps in the WOD. Pretty consistent #s in each round for Knee Tucks and Blue Band Pull Ups. But my 1st round of 21 twenty pound wall balls reps fell to about half that in subsequent rounds – Whaaaaa….
Since I like longer metcon stuff, I think I’d “enjoy” doing this same WOD for 5 rounds with box jumps or burpees added in (20 minutes total).
59/23/58 (scaled K2E to Knee Tucks)
Legitimately terrified of how my biceps will feel tomorrow after those chin ups.