March 15, 2023

March 14, 2023
Daily WOD

CrossFit – Wed, Mar 15

Warm-up

A. General

3 sets

30 seconds Row @Low intensity

5 Sky touches

5 Glute bridge, feet on rowing bench

B. Activation

2 sets

30-45 sec chair hold against wall

8 Band squat pull through

8 Banded sumo deadlift*

*Band attached to rig pulling pvc or empty bar away

https://youtu.be/VsbMhiiMRHk

C. Specific (Metcon)

Go through 1 round, 10 reps of each movement

Weightlifting
Sumo Deadlift (EMOM 6 mins
2 Sumo Deadlifts @ 75%)

TC: 6 mins

Scaling Options

Beginner

Technically sound weight

Intermediate

As written

Perform

N/A

Metcon

Extra Accessory
Metcon (3 Rounds for reps)

Every 6minutes for 18minutes

40/35 Cal Row/ 400m Run

40 KBS 32/24kg

40 TTB

Lower Accessory (Checkmark)

Bulgarian Split Squat

3 x 10/leg

Rest 30 seconds between legs, 60 sec between sets

Tempo 3 sec eccentric + 1 sec at bottom of every rep