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 with 4-5 PU Negatives)

We did these last on 7/14 – if you’re able to go heavier on some of the sets, plan to do that. But don’t lose sight of the mechanics.

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 4-5 Pullup Negatives. Here’s a video you should watch:

In the video, the model jumps to a pullup. If you’re not quite able to do a pullup w/ the jump, simply stand on a box and start above parallel. If you can’t do these slowly, don’t worry – do ring row negatives. The most important part is that you’re able to perform quality reps, so pick whatever progression necessary to do that.

Rest after each superset.

ME Strict Chinups (3x ME Chinups – Log your highest score in Wodify)

Complete 3x ME Strict [Dead Hang] Chin Ups

Daily WOD

Metcon (4 Rounds for time)

Complete 4 Rounds, EACH for time of the following:

30/20 Cal Bike SPRINT

15 Toes to Bar

15 GHD Situps

Rest 2min between rounds.