info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Wednesday 10/20/21

The Board

The Mobility

Lat Foam Roll

Scapular Mobility (Foam Roll & Lax Smash)

The Warm-Up

Good Mornings (PVC)

The Strength

  • Every 2:30 for 5 Rounds: 5 Deadlifts, Run, Double Unders
  • Use this time to get your heart rate up and a good sweat going. Don’t dog it! The Met-Con won’t be easy, but you will appreciate the effort you put into the ‘strength’ at the end of class.   Choose a level that gives you about 1:00 rest between rounds.
  • Want to get better at Double Unders? Ask a coach for some tips during this time!

The Met-Con

As Many BACK SQUATS As Possible:

You will work for 1:00, then have 1:00 rest

You must complete Sumo Deadlift High Pulls and Bar Hops, THEN with all time remaining in the 1:00, move the bar to the back rack position and do as many back squats as you can.

To move the bar to the back rack…

Clean the bar to your shoulders, give it a dip drive (push press) over your head and bring the bar down to your shoulders.

DO NOT ditch the barbell off your back at the end of the minute.  Dip drive it back to the front, then return the bar to the floor.

The Finisher

Swiss Ball Leg Curls

Leave a Reply

Recent Blog Posts

Monday 11/29/21
November 27, 2021
Best WOD of the Week 11/27/21
November 26, 2021
Fitness Friday 11/26/21
November 25, 2021
Thanksgiving Day at Home WOD
November 24, 2021

Like Us on Facebook