CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min Cardio, followed by 3:

10 PVC Good Mornings

30 Sec Samson Stretch Ea Leg


A: Deadlift (5x ME in :30 superset w/ 15 DB Rear Delt Flys)

Log your biggest rep set along with the weight you use.

Most of you don’t have a lot of weight to use, so we aren’t going super heavy. Use a weight that you can cycle for 30 seconds with good technique.

B: Metcon (No Measure)

5 Sets of 10 Dumbbell Romanian Deadlifts (Slow and Controlled) Superset with 15 Dumbbell Rear Delt Flys
Rest as needed between work sets. Choose a rep range to meet the dumbbells you have.. so if you only have very light weight you can do more than 10 reps; conversely if you only have heavier dumbbells or a single heavy kettlebell, for example, you can cut the reps to ensure proper technique. Focus on that no matter what.

If you’re new to these positions, don’t be afraid to use no weight and just focus on the lengthening of your hamstrings/back during the RDL.

Here’s a video link:

C: Metcon (No Measure)

Without equipment, do 5 sets of 1min of bird dogs followed by 15 Prone T’s to work on the scapular muscles. Rest as needed between work sets and work to maintain total control of your body during these 1 minute sets (which, won’t be easy if done right!)

Watch this video for a demo of the bird dog:

Daily WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15min (Ascending ladder with multipliers) of the following:

1 Devil’s Press w/ DB (or 2)

2 Situps (Rx+ if weighted)

3 Mountain Climbers Each Leg
Round 1 is 1,2,3

Round 2 is 2,4,6

Round 3 is 3,6,9 etc