WOD

Battleship CrossFit – CrossFit

Whiteboard Brief

– Strength: Work up to a challenging set in the overhead squat or focus on technique with light loads.

– Metcon: Each piece should be an all-out sprint. Weight choices should feel light and all BB movements should be capable of being done UB. Pacing should be around 85%.

Warm-up

3:00-15:00

Warm-up (No Measure)

Dynamic Warm-up x 8:00

Then,

Foam Roll 10 passes each

– Lats

– Quads

– IT Bands

– Thoracic Spine

Strength

15:00-35:00

Overhead Squat (6 x 3. Rest 90s.)

– Perform from the Floor

– Add weight each set working to a challenging set of 3.

– Beginner: Work on technique not worrying about adding weight.

Metcon

35:00-55:00

Metcon (2 Rounds for time)

3 RFT:

15 Calorie Row

15 Barbell Thrusters (95, 65)

Rest 5:00

3 RFT:

15 Overhead Squat (95, 65)

15 Calorie Assault Bike or Row

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

*20:00 Cap (total)
Note weights in comments

Extra Credit

1a) Banded Pull-aparts: 3 x 25. Rest 30s.

1b) KB Curls: 3 x 10. Rest 30s.

At-Home Strength

20 min walk

At-Home Cool Down

World Greatest Stretch x 30 each

Lizard Pose (https://www.youtube.com/watch?v=EXnG9OLM9t8) , x 30 each

Scorpion Stretch (https://www.youtube.com/watch?v=n0GuxxVCqgo) x 30 each

Childs Pose x 1:00

Address:

Gym permanently closed

Phone Number: