CrossFit WOD Tuesday Nov 28th, 2017


CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

When Coach Gage finds you doing incline T raises!

WU: Reignited Warm Up (No Measure)

A. General Warm Up (Bike, Ski Erg, Row, Run)

B. Dynamic Joint (Movement Prep)

C. Energy System Warm Up (Aerobic/Anaerobic)

D. Specific Movement Warm Up

A: Power Clean

A. Power Clean

1 set on the 2:30 min for 5 working sets


* build to a tough set of 4 and 2

* sets 10, 8, and 6 should be TnG reps

Level 1 & TG:

Focus on control from the floor and not ripping the weight. Catch with a purpose and correct your hip or elbow position if not the the right spots. Ask a Coach for feedback if you have any questions.

B: Metcon (Time)

B. 5 rounds for time


20/15 cal row

15 Toes to Bar

10 Strict HSPU


20/15 cal row

15 Toes to Bar

10 Strict Press (115/75# from floor)


20/15 cal row

15 Toes to Barbell (lying on back reaching legs/feet/toes up and getting as close to the barbell as possible then all the way back to the floor each rep; arms should be fully locked out on the ground with barbell in hands)

10 Strict Press (75-95/55-65# from floor)

Time Cap 20 min

* If larger class, stagger the start by 1:30 minutes or allow athletes to sub Row with Assault Bike or Ski Erg

* Focus on quality of movements for the toes to bar and handstand push ups

Post Workout Cool down & Mobility 20 min

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