CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Run 3min, then 3x
5 tempo air squats
10 Glute bridge
15 flutter kicks ea
Weightlifting
A: Back Squat (3-3-3-3-3 superset w/ 15 Medball Russian Twists)
If you’ve got the ability to go heavy on your squats, go for it! If you can’t, you can do tempo reps, pause reps, or higher rep sets to make up for the weight.
Russian Twists: https://www.youtube.com/watch?v=wkD8rjkodUI
B: Metcon (No Measure)
Complete E3MOM x 5:
5 Pause Goblet Squats
10 Dumbbell Wood Choppers Ea.
High Plank Hold to 2:30
Dumbbell Wood Chopper – https://www.youtube.com/watch?v=Rf-2l8Z40dg
Can be done with a KB, Dumbbell, or Medball. Focus on rotation of core and maintaining stability. Don’t overly flex the trunk and go lighter than you think you should if these are totally new to you!
C: Metcon (No Measure)
Complete E3MOM x 5:
5 Tempo + Pause Air Squats
15 Russian Twists ea.
High Plank to 2:30 in each round
Russian Twist: https://www.youtube.com/watch?v=wkD8rjkodUI
Daily WOD
Metcon (Time)
Complete for Time:
10-9-8-7-6-5-4-3-2-1 of the following:
Kettlebell Swing
Burpee
Every 2 minutes, complete 20 reps of a bumper plate curl. Don’t rush through the reps and lose your technique.
This is going to be a fast sprint style workout. Push as hard as you can to get it done in under 10min.