wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

WODatHome 11/6

Mobility


Warm-up

 

3 Rounds (Not for Time)

10 Air Squats

10 Push-ups

Fitness Level Substitution: Banded Push-up OR Knee Push-up

10 Kettlebell Sumo-deadlift High-pulls (Very Light)

Perform 3 rounds nice and slowly.  Do everything as perfectly and methodically as possible.  When you get to the sumo-deadlift high-pulls, do the first round in slow motion, the second round at about 50% and the third round at full speed.  Focus on working your biggest muscles first and then your smallest last. Start with the weight on the ground close to your vertical shins and your chest high in a wide stance with a narrow grip.  Explode into a deadlift pull with your hips and legs keeping your arms straight.  As soon as your hips fully open (standing straight up), pull with your upper back.  Once that is exhausted, pull the rest of the way with your arms.  Everything should flow together smoothly, but get everything out of your biggest muscles before moving on to the smaller ones.

WOD Foundations Movement Cards, crossfit form fundamentals

Air Squat

Push-up

Push-up

Kettlebell Sumo-deadlift High-pull

Kettlebell Sumo-deadlift High-pull


Skills / Strength

 

Skills / Strength Rest Day


WOD

 

This WOD is made up of multiple AMRAPs with 2:00 rest between each one.

4:00 AMRAP (As Many Reps As Possible in 4 minutes)

12 Kettlebell Sumo-deadlift High-pulls (Men: 70lb / Women: 55lb / Beginner: 25lb)

12 Kipping Pull-ups

Fitness Level Substitution: Banded Pull-ups OR Ring Rows

2:00 Rest

Butterfly Kipping Pull-up

Butterfly Kipping Pull-up

 

3:00 AMRAP (As Many Reps As Possible in 3 minutes)

12 Air Squats

12 Push-ups

Fitness Level Substitution: Banded Push-ups or Knee Push-ups

2:00 Rest

 

2:00 AMRAP (As Many Reps As Possible in 2 minutes)

12 Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb)

Fitness Level Substitution: Russian Kettlebell Swings

12 Kettlebell Goblet Walking Lunges (Men: 70lb / Women: 55lb / Beginner: 25lb)

 

2:00 Rest

Kettlebell Swing

Kettlebell Swing

 

1:00 AMRAP (As Many Reps As Possible in 1 minute)

Burpees

This WOD is made up of multiple AMRAPs (As Many Rounds/Reps As Possible) with 2:00 rest between each one.  A 4 minute, 3 minute, 2 minute, and a 1 minute AMRAP.  Each rep throughout the AMRAPs count the same.  Post your total reps to comments.

Burpee

Burpee


Cool-down

 

3 Rounds (Not for Time)

Air Squats

Push-ups

Fitness Level Substitution: Banded Push-up OR Knee Push-up

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