BLOG

WOD

Friday 10.02.2020

POSTED ON October 1, 2020

Friday | 10.02.2020

0 Comments / CATEGORY:
Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
1 min row (easy)
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
10 scap pullups
5 plank shoulder taps (each side)
 
**Strength Prep**
3 sets ( start empty bar and add light weight each set)
5 Deadlift Bows
5 Deadlift Below the knee
5 Deadlifts
 
-into –
Warm Up to opening Deadlift weight
 
Strength: Min 15-30
 
10:00 to establish a 1RM
 
Workout: Min 30-50
 
**Workout Prep**
2 Sets
30 Sec. Row (Workout Pace)
10 Thrusters (light)
5 Pull Ups
– rest 1:00 between sets –
 
* Target time: 6-8 minutes
* Time cap: 12 minutes
 
1000m Row
50 Thrusters (45/35)
30 Pull Ups
* The Scaling aim is for athletes to move steady on the row and maintain higher sets on thrusters and pull ups without weight or skill being the limiting factor.
* Scaling option
750m Row
30 Thrusters (45/35)
30 Jumping Pull Ups
 
Accessory: Min 50-60
 
3 sets
8-12 Glute Ham Raises (OR 20 Superman)
50yd Sled Push/or Plate Push (Heavy)
30 sec Handstand Hold (practice on wall – attempt to pull feet from wall and do freestanding)
  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild