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.


Today we’re doing squat accessory work. Focus on moving properly and challenging yourself – accessory work is a great way to build strength.

Glute Bridge (10, 10, 10, 10, 10)

Make sure you’re fully extending your hip on this movement (squeeze until you feel your pelvis tilt towards your abdomen). If you aren’t doing this, you’re going to perpetuate a muted hip and that becomes an issue. Don’t sacrifice weight for range of motion.

Glute-Ham Raises (4 x 6-10 Reps (Based on ability))


Pay close attention to the range of motion. This may be an exercise where you’ll need someone to assist you through a few reps to maintain control. That’s fine. Focus on your hamstrings and glutes during the execution of the exercise.

Daily WOD

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 5min of the following:

14 DB Front Squats 45/30’s

14 DB Step Ups 24/20″ (total) 45/30’s

Rest 1min. Complete 3 5-min segments for TOTAL ROUNDS and portions of rounds.

While one person works, the second person does a bar hang. When person 2 drops from the bar, person 1 stops moving and reps stop being counted. Strategize this with your partner so you aren’t wearing your grip out so fast.

This should be all about getting lots of work done in short periods of time. You’ve got a built in rest period during the workout, so use that as something to look forward to and get hard work in for the duration of the rest of the workout.