BLOG

WOD

Tuesday 11.17.2020

POSTED ON November 16, 2020

Tuesday | 11.17.2020

0 Comments / CATEGORY:
Intro: 0:00 – 3:00
 
Warmup: 3:00 – 15:00
 
**1. Movement Prep/Activation and Increasing Heart Rate**
2 min warm-up easy assault bike
5 jump squats every 30 sec
-into-
5 min AMRAP
5 single arm DB thruster (each side – light weight)
30 sec single unders
 
Strength: 15:00 – 27:00
 
**2. Strength Prep**
3 snatch grip deadlifts (PVC)
3 snatch high pulls (PVC)
3 muscle snatch (PVC)
3 power sntach (PVC)
3 overhead squat (PVC)
3 behind the neck snatch push press (PVC)
3 Snatch Balance (PVC)
*repeat with cycle w/ empty barbell*
 
Strength:
 
Squat Snatch
Every 1:00 (10 sets)
2 Squat Snatch @75% (singles)
 
Workout: 27:00 – 47:00
 
**3. Workout Prep**
2 sets
5 DB Thrusters (light weight)
20 Double Unders / or 20 single unders
– rest 30 seconds between sets / add weight to dumbbells –
 
WOD:
 
* Target time each set: 1:15-1:45
* Time cap each set: 2 minutes
 
Every 3:00 (5 sets)
10 Dumbbell Thrusters (2×50/2×35)
50 Double Unders
10 Dumbbell Thrusters (2×50/2×35)
* The Scaling aim is for athletes to maintain high intensity across all 5 sets without sacrificing time and form.
* Scaling option 1
Every 3:00 (5 sets)
10 Dumbbell thrusters (2×35/2×20)
30 Double Unders
10 Dumbbell thrusters (2×35/2×20)
 
* Scaling option 2
Every 3:00 (5 sets)
7 Dumbbell thrusters (2×35/2×20)
50 Single Unders
7 Dumbbell thrusters (2×35/2×20)
 
* Scaling option 3
Every 3:00 (5 sets)
10 Dumbbell Front Squat (2×35/2×20)
30 Plate Hops
10 Dumbbell Push Press (2×35/2×20)
 
Cooldown: 47:00 – 50:00
 
Cleanup: 50:00 – 53:00
 
Accessory: 53:00 – 60:00
 
3 sets
10 Dumbbell Bent over Row
10 Side Plank with Dumbbell Raise (each side)
  • 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

  • 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 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

  • 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

  • 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