CrossFit Hanover – CrossFit


Warm-up (No Measure)

3min cardio followed by 2x

100′ Bear Crawl

5 Inchworms w/ Pushup

10 Goblet Squats

15 Supermans


Bulgarian Split Squat (5,5,5 ea w/ Barbell in Front Rack (Ideally))

You want absolute control on these – balance is obviously going to be a challenge – if you can’t do them, scale to a different version of the movement so you can. These should all be heavy sets (which is relative to the person and their comfort level with the movement) – feel free to use the squat rack when setting up.

Goblet Squat (10,10,10 w/ Heels Elevated)

These are for weight – go heavy and don’t count your work sets until you’re working hard and fighting for position.

[Weighted] Back Extension (3×15 Reps)

Using the GHD, perform the required number of Back Extensions, using weight if possible. If you’re new to using the GHD, do them without weight until you feel comfortable.

TEMPO – Explode on the way up, 1 second pause at the top, then 2-3 second return to the bottom.

*If you choose to use weight, log the heaviest set into Wodify.
If you’re able to do these weighted, great. If you’ve never done them weighted, ease into it and maybe don’t use weight for all the sets. Be smart about this one and scale to supermans if you need to.

Daily WOD

Metcon (Time)

Complete for Time:

30 Wallballs 20/14#

100 DU


100 DU

30 Wallballs 20/14″

Timecap 12min

Rx+ = 30/20#
*Choose a challenging strength based progression for the HSPU:

Barbell Strict Presses

DB Strict Presses


If you have to use more than one abmat to complete these HSPU, scale it to a strength movement so you can work on pressing strength through a full range of motion.