BLOG

WOD

Friday 01.15.2021

POSTED ON January 14, 2021

Friday | 01.15.2021

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
3 deadlifts (empty bar)
5 deadbugs (each side)
5 Double DB shoulder to overhead
5 wall angels
 
**2. Strength Prep**
Empty Bar
3 Muscle Cleans
3 Hang Power Cleans
3 Front Squats
3 Squat Cleans
– into –
3x though (empty bar)
1 Power Clean + 1 Hang Squat Clean + Squat Clean
– into –
Give athletes 2-3 Warm ups sets (adding weight) before diving into percentages.
 
Strength: Clean Complex
Power Clean + Hang Clean + Clean
 
2 sets x 1+1+1 reps @ 70% of 1RM
 
3 sets x 1+1+1 reps @ 75% of 1RM
 
**3. Workout Prep**
– After strength athletes will be warm up with weight so allow a few minutes of set up while hitting a few reps at of deadlift and HSPU. –
 
Workout: The Rescue
 
* Target time: 8-10 mins
* Time cap: 15 mins
 
For Time:
10 Deadlifts (135/95)
15 Hand Stand Push Ups
10 Deadlifts (185/125)
15 Hand Stand Push Ups
10 Deadlifts (225/155)
15 Hand Stand Push Ups
10 Deadlifts (275/185)
15 Hand Stand Push Ups
10 Deadlifts (315/205)
15 Hand Stand Push Ups
* The Scaling aim is for athletes to keep intensity while not at the expense of sacrificing form.
* Scaling option 1 (Masters 45+)
For Time:
10 Deadlifts (95/65)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (135/195)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (185/105)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (225/155)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
10 Deadlifts (275/185)
15 Hand Stand Push Ups (Abmat/25 plate+Abmate)
 
* Scaling option 2
For Time:
10 Deadlifts (50%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (60%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (65%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (70%)
15 Dumbbell Push press (moderate weight)
10 Deadlifts (80%)
15 Dumbbell Push press (moderate weight)
 
 
* Limited Equipment Option/ Large Class Option
Have Athletes partner up and complete the workout as team with double the reps going 1:1 back and forth for reps.
 
Exp:
Teams of 2
20 Deadlifts (135/95)
30 Hand Stand Push Ups
20 Deadlifts (185/125)
30 Hand Stand Push Ups
20 Deadlifts (225/155)
30 Hand Stand Push Ups
20 Deadlifts (275/185)
30 Hand Stand Push Ups
20 Deadlifts (315/205)
30 Hand Stand Push Ups
 
Accessory:
 
Accumulate 3-5 mins Squat Hold
* If unable to hold go position us a the rig or plate to maintain a upright torso, weight over mid foot, and knees tracking over top/in line with toes.
  • 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

  • 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 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