WOD

Announcements

Nutrition Challenge Kicks off Jan 19th!
Details and Registration:
http://cftigardnewyearnutritionchallenge-20192019.wodifyrise.com

CrossFit Tigard PAW – CrossFit

Warm-up

Extended Warm-up

Progressive Tabata EMOM (:10 Rest after each :20 Work)

Round 1…

:20 Hollow Body Hold / :10 Rest

:20 Superman Hold / :10 Rest

:20 DB Goblet Split Squats (L) / :10 Rest

:20 DB Goblet Split Squats (R) / :10 Rest

:20 DB Sumo Deadlift (L) / :10 Rest

:20 DB Sumo Deadlift (R) / :10 Rest

Round 2…

:20 Single Arm DB Hollow Hold (L) / :10 Rest

:20 Single Arm DB Hollow Hold (R) / :10 Rest

:20 DB Front Rack Step Ups (L) / :10 Rest

:20 DB Front Rack Step Ups (R) / :10 Rest

:20 DB Russian Swing (L) / :10 Rest

:20 DB Russian Swing (R)

Round 3…

:20 Superman Lifts / :10 Rest

:20 V-Ups / :10 Rest

:20 DB Front Rack Step Ups (L) / :10 Rest

:20 DB Front Rack Step Ups (R) / :10 Rest

:20 DB Snatch (L) / :10 Rest

:20 DB Snatch (R) / :10 Rest

Skills

10:00 Bar Muscle-Up Development & Scaling

Progression:

-Tight kip swings

-Big kip swings w/ straight arms (PUSH your shoulders back and scoop with toes)

-Kipping Chest to bar with an upright torso (athlete to avoid reaching with the chest or head)

-Hips to bar

-Jumping Bar Muscle Ups (to practice Turnover)

-BMU

Scaling:

Scale to Pullup, CTB Pullup, Or Jumping Bar MU

Metcon

Metcon (Time)

FOR TIME

50 Alt.DB Snatch (40/30; Rx+ 50/35)

30 Single DB Front Rack Box Step-Ups (24/20; same dumbbell as snatch)

20 Bar Muscle-Ups

30 Single DB Front Rack Box Step-Ups (24/20)

50 Alt. DB Snatch

1 Heat, 18:00 Cap — Get as far as you can!

Supplementals (Extra Credit)

BIAS WORK:

STRENGTH

EMOM x 10 MINUTES

2 Squat Snatches (225/155)

CONDITIONING

21-15-9

C2B

Thrusters (100/65)

-Rest 5:00-

REPEAT!