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.

Accessory Work

Metcon (No Measure)

E2MOM x 12

A: 20 DB Front Rack Step Ups (10ea)

B: 20 GHD Situps or Medball Situps

C: 20 DB RDL’s (Hamstring Focus)
Don’t work past :90 in any given round. Choose a weight that you can stick with for the duration of the workout – this is going to get tough after about 12min.

Movement Standards to Note:

DB Front Rack Step Ups – Make sure your entire foot is on the box for each step. Use your stepping leg in its entirety before your other foot touches the box. Step Up through your heel and keep your belly tight. Yes, we did step ups 2 days ago. Today we emphasize technique and mechanics to maintain a strong front rack position.

DB RDL’s – When doing these, make sure you have a slight knee bend that stays consistent through the entire movement. Your range of motion should be limited by your mobility through the hamstrings and trunk – it’s absolutely essential that you maintain a strong core and slight lumbar curve (super straight back) through these reps. They should be done fairly slow and controlled, so keep a decent pace and if you don’t finish. by 1m30sec, stop there to recover for the next movement.

Daily WOD

Metcon (Time)

Complete for Time:

10 Alternating DB Power Snatches Each

10 Hand Release Pushups

10 Alternating DB Power Snatches Each

12 Hand Release Pushups

10 Alternating DB Power Snatches Each

14 Hand Release Pushups

10 Alternating DB Power Snatches Each

16 Hand Release Pushups

10 Alternating DB Power Snatches Each

18 Hand Release Pushups

10 Alternating DB Power Snatches Each

20 Hand Release Pushups

Timecap 15min

Rx – 50/35#
Chose ONE progression for your pushups and stick with it. It needs to be one that allows you to work consistently without mechanical breakdown. Remember – BELLY TIGHT AND BUTT TIGHT on pushups. Keep elbows tight to your body.