CrossFit WOD – Tue, Jan 21

CrossFit9 – CrossFit WOD

Skill

Jump Rope (5 Rounds for reps)

5 rounds

2 minute of jump rope

1 minute rest

Sub: any cardio machine for 2min sprint, 1 min rest
Use any style of jump rope that allows you to move for all 2 minutes

L3: double unders

Original CrossFit Challenge:

Jump rope for two minutes rest for one minute – Can you continue this for thirty minutes?

This is just twenty minutes of cardiovascular exercise. If you have considerable jump rope experience, “double under” for two minutes rest for one.

Anyone who can keep this up for thirty minutes is an extraordinary athlete.

Metcon

Take time to build in deadlift load before starting this workout

Metcon (Weight)

For load:

10*8*6*4*2*

Deadlifts

*15 toes to bar

Deadlift weight increases each set as the reps decrease. Go as heavy as possible each set while maintaining unbroken sets (no dropping the bar)
Score = the weight on the bar for each set, added together over the five sets.

L1: hanging knee raise

L2 kipping toes to bar

L3: strict toes to bar

Push-ups – Isometric

Push-ups – Isometric (Checkmark)

Hold each position for the set time:

1) Top of push-up hold (point A)

2) Bottom of push-up hold (point B)
In as few sets as possible:

L1: accumulate 1 min

L2: accumulate 90 sec

L3: accumulate 2 min