CrossFit Hanover – CrossFit


Warm-up (No Measure)

Complete 3min cardio, followed by:

5 Perfect Pushups

5 Perfect Lunges Each Leg

4,3,2,1 each.

Focus on mechanics, not time.

Skill WOD

Spend a couple minutes working on bulgarian split squats and dips. These will both be used in today’s skill WOD.

Bulgarian Split Squats can be scaled up by using a kettlebell (goblet), dumbbells (front rack), barbell (front rack or back rack) or any implement overhead. They can be scaled down to a shortened range of motion, or any variation of a step back lunge.

Dips can be scaled up to doing Ring Dips if you have them, parallel bar dips if you have them or scaled down with shortened range of motion bench/box dips. Work to ensure you maintain extreme posture during dips and don’t let your shoulders become depressed or hunched forward during the movement at any time.

Metcon (No Measure)

E2MOM x 6 (12min)

10 Bulgarian Split Squats (5 ea)

15 Dips

Elbow Plank to :90

Try to choose a progression that challenges you but doesn’t make the 25 reps take more than 90sec.

Daily WOD

Metcon (Time)

Complete 3 Rounds for Time of the following:

800m Run*

25 V-Ups

25 Crazy Ivans

Timecap 20min
Don’t have an 800m course? Don’t want to run 800m? If you don’t have a course, take your mile time, cut it in half and run half that amount of time out, the other half back. Don’t feel like running? Grab a bike and go for a hard bike ride for the same amount of time! Or go up and down some stairs for that amount of time. Get creative!