BLOG

WOD

Wednesday 11.18.2020

POSTED ON November 17, 2020

Wednesday | 11.18.2020

0 Comments / CATEGORY:
Intro: 0:00 – 3:00
 
Warmup: 3:00 – 15:00
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike
5 scap pullups
5 up-downs
5 cat/cows
5 plank shoulder taps (each side)
 
Workout: 15:00 – 40:00
 
**2. Workout Prep**
2 Sets
200m Bike Erg (workout pace)
3 Burpee Pull Ups (work on consistent hand placement)
 
WOD:
 
* Target time: 13-15 minutes
* Time cap: 20 minutes
 
For Time:
440-meter bike sprint (OR 15/12 Calorie Assault bike OR 600/500m Standing Bike Erg)
10-9-8-7-6-5-4-3-2-1
Burpee Pull Up
* The Scaling aim is for athletes to maintain good output on the bike erg and non-stop movement on the burpee pull ups.
* Scaling option 1
For Time:
350-meter bike sprint (OR 12/10 Calorie Assault bike OR 500/400m Standing Bike Erg)
10-9-8-7-6-5-4-3-2-1
Burpee Jumping Pull Up
 
* Scaling option 2
For Time:
12/10 Calorie Assault bike OR 200/175m Row
10-9-8-7-6-5-4-3-2-1
Up Down + Ring Row
 
Cooldown: 40:00 – 43:00
 
Cleanup: 43:00 – 45:00
 
Accessory: 45:00 – 60:00
 
3 sets (PVC or Empty Barbell)
– Burgener Warm Up (clean)
– Skill Transfer (Front Squat)
  • 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

  • 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

  • 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

  • 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