CrossFit Hanover – CrossFit

Warm-up

Coaches Choice! (No Measure)

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

Durability

Metcon (Time)

AS A TEAM, complete 2 rounds for time:

60 4-Count Flutter Kicks w/ Medball Overhead

60 4-Count Legs Up Crunches

60 4-Count Supermans
People will be chosen to count out groups of 10-15 4-count movements while everyone works together. If someone needs a break, everyone takes a break. For the medball flutter kicks, choose a HEAVY medball. Challenge yourself!

Daily WOD

Metcon (Time)

With a partner, complete 21-15-9-6-3 of the following:

Bicep Curls

Rest 2min

“Skull Crushers”

Rest 2min

KB Pullovers

While one person works on the above list, person 2 completes:

High Plank Hold for Bicep Curls

DB Front Rack Hold for Skull Crushers

Elbow Plank Hold for Pullovers

**READ DESCRIPTION in comments.
Workflow example: Steve and Dan are partners. At the call of 3, 2, 1, GO:

Steve begins his 21 curls while Dan holds a high plank. When Steve finishes, Dan does his curls while Steve planks. Then Steve moves to 15 curls while Dan planks. Then they switch back. They go through the movements back and forth until the last person to start (Dan) finishes his curls. Then they rest 2min. Upon completion of rest, they do the same thing with the Skull Crushers. Then rest. Then finish with KB Pullovers.

Choosing an appropriate weight here is CRITICAL. It can’t be too light or the whole thing will flow too fast. It can’t be too heavy because ONCE YOU START, YOU CANNOT ADJUST WEIGHT. Ultimately, if you choose a weight that gets really difficult, you will have to put your bar down and rest for a few seconds while your partner continues their isometric hold.

*For the DB front rack hold, posture is the entire purpose. It’s literally an upright plank with weights. Stay “locked in.”