CrossFit Hanover – CrossFit
Warm-up
Warm-up (No Measure)
Do 3min cardio, followed by 2x:
10 Good Mornings
5 Inchworms
10 Deadlifts
5 Inchworms
Weightlifting
Deadlift (3x Max Rep in :40)
Accessory Work
Metcon (No Measure)
5x 10 each of:
Bent Over Rows
Pullovers
Tempo – 212*
*This means you take 2 seconds to complete the concentric portion of the rep, do a 1 second isometric contraction at the top, and then a 2 second eccentric rep. (Slow and controlled)
Timecap 10min
Daily WOD
Metcon (Time)
If you have equipment version-
Complete the following:
20 SDHP
18 Up Downs
16 SDHP
14 Up Downs
12 SDHP
10 Up Downs
8 SDHP
6 Up Downs
4 SDHP
2 Up Downs
Rest 2min, then complete:
20 Russian KB Swings
18 Up Downs
16 Russian KB Swings
14 Up Downs
12 Russian KB Swings
10 Up Downs
8 Russian KB Swings
6 Up Downs
4 Russian KB Swings
2 Up Downs
Timecap 20min
Metcon (Time)
If you don’t have equipment version –
Complete the following:
20 1/2 Squat Jumps
18 Up Downs
16 1/2 Squat Jumps
14 Up Downs
12 1/2 Squat Jumps
10 Up Downs
8 1/2 Squat Jumps
6 Up Downs
4 1/2 Squat Jumps
2 Up Downs
Rest 2min, then repeat.
Timecap 20min