CrossFit Hanover – CrossFit

Warm-up

Warm-up (No Measure)

3min cardio, followed by 3x

5 OH Lunges Ea

10 Single Leg Glute Bridge

15 Goblet Squats

Weightlifting

Back Squat (5-5-3-3-1-1 ss w/ 15 Crazy Ivans)

Superset w/ 1min HS Hold or 1min High Plank, you choose and can alternate between if you wish.

Don’t have heavy weights or a squat rack/ barbell/etc? Pick a movement that achieves the same stimulus as today’s strength movement. Then, choose one of the following:

– Same rep scheme but use tempo/pause reps

– Higher rep scheme

– Higher rep scheme but use tempo/pause reps

– Lighter weight (50-65% of the weights you’d use above, ideally) and complete 5 x Max Rep in :30

Don’t feel like any of those will work for your needs? Ask Dan or Matt (whoever’s class you’re in), we’ll help you figure it out!

Daily WOD

Choose one based on the equipment you have on hand.

Metcon (3 Rounds for reps)

If you have equipment WOD:

AMRAP 5min of-

9 Hang Power Clean

9 Hand Release Pushups

15 V-Ups

Rest 1min, Complete 3 Rounds

Scaled – Hang Power Cleans + Pushups + Straight Leg Situps

Rx – As listed above, 135/95#

Rx+ – 155/105# + HSPU + V-Ups

Metcon (3 Rounds for reps)

If you don’t have equipment WOD:

AMRAP 5min of-

9 Squat Thrusters

9 Cleve Climbers* ea

15 Situps
Cleve Climbers are mountain climbers where you bring your feet flat up next to your palms instead of bringing your knees to your elbows.

Exit Pass

Exit passes are going to be added to the end of most workouts now as a means for you to increase your training volume and get some more work in! For extra credit, post your exit pass challenge to social media and tag the gym!

Metcon (No Measure)

Get outside and complete the following:

3-4 x 2min HARD RUN with a 1min rest. Focus on recovery during your rest; try to slow down your breathing.

Or, if weather is bad,

25 Flights of Stairs as quickly as you can.