CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
3x 15
Jumping Jacks
Mountain Climbers ea
Then 3x
10’ Lateral Band Steps Ea
10 Glute Bridge
5 Inchworms w/ Pushup
Weightlifting
Tempo Back Squats (3-3-3-3-3)
For tempo squats, you’ll control the pace of the eccentric, or down phase, of the squat. Get a partner and have him/her count for you. The goal is to reach the bottom of the squat over the course of a 5-count, then stand up forcefully while maintaining the mechanics of the squat.
[Weighted] Back Extension (4×8-12)
Using the GHD, perform the required number of Back Extensions, using weight if possible. If you’re new to using the GHD, do them without weight until you feel comfortable.
TEMPO – Explode on the way up, 1 second pause at the top, then 2-3 second return to the bottom.
*If you choose to use weight, log the heaviest set into Wodify.
Daily WOD
Metcon (No Measure)
EMOM x 15
A: 15 Burpees
B: 20 Jumping Lunges (10ea)
C: Rest