CrossFit Workout Of The Day 11/10/2017

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For 25 min, rotate through…

-3 Dead-stop Deadlifts

-10 Strict pull-ups (weighted if possible) and/or 10 Curls

-10 Dumbbell Bench Press + max reps push-ups*

*When the athlete pauses anywhere, the set is over. Cap this set of push-ups at 20 if the athlete can do that many.

Then:

AMRAP15:

5 Deadlifts 315/225

10 Wallballs

15 Box-Jumps 24/20

20 Abmat sit-ups

Today begins with a strength circuit of standard deadlifts, strict pull-ups, curls and dumbbell bench press. We are working pure strength in the deadlift, basic body weight proficiency in the pull-ups and finally the “beach” muscles in the curls and the dumbbell bench press. Even though these are typically thought of as  “show muscles” and not “performance muscles”, using dumbbells to train each side separately is a great addition to compound movements because it helps make sure each side is balanced. It can also be a great way to identify weaknesses on either side that can be corrected before they cause injury.

Todays WOD is designed to tempt you to go fast and push. It would be easy to move slowly from exercise to exercise, but the results, the burn and the fitness are found in moving quickly between movements. As easy as it would be to rest on the sit-ups, push the pace there because it is where you will make up time. Low reps and high rounds is the name of todays game.