CrossFit Hanover – CrossFit


Coaches Choice! (No Measure)

Start with 2-3m of easy cardio, followed by a functional warmup lead by the coach on duty.


Pendlay Row (10, 10, 10, 10, 10 superset w/ 1min High Plank)

10,10,10,10,10 means you’re increasing the load from set to set. Ideally this will look like 2 really good warm up sets and 3 heavy work sets. Focus on your mechanics and watch this video before coming to have an idea of what a Pendlay Row is-

Make sure you’re warm before you count your work sets.

Superset your 5 work sets with a 1min high plank hold. To achieve a good high plank position, you want your shoulders directly on top of your wrists, belly/butt tight. Push into the ground until your shoulder blades come all the way apart. Your upper back should resemble a turtle shell – slightly rounded over, in an inverted ab crunch position. If your shoulder blades come together, you’re doing it wrong.

Strict Pullups (Complete 5 Max Rep Sets)

Scales for Strict Pullups are as follows:

Strict Pullups

Barbell Rig Pullups

15 Degree Ring Rows

45 Degree Ring Rows

Banded Pullups
Choose a progression here that challenges you but allows you to get at least a handful of reps. If you can only do a few reps of a progression that is challenging to you, complete those reps and then *immediately* revert to the next progression down to do a few more reps.

If you’re doing strict pullups (Rx), enter your reps in Wodify.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete E5MOM x 3

AMRAP 4min “You go, I go”

5 Deadlifts 275/185#

5 Bar Facing Burpees

Score total rounds + portions of rounds as a team. Pick up where you leave off at the start of each round, rest in the 1min remaining in each E5MOM.
Your aim should be to emphasize intensity here – remember, when you’re working, your partner is resting. So it should be SUPER intense given your work:rest ratio AND your 1min rest every 4min. You should be a blur! Choose a weight that you don’t have to constantly think about your technique with (too heavy and you’ll slow down and mechanics will fall apart), but also realize that you have to FLY through burpees immediately after you’re done said deadlifts.