Well...14.2 went well. Glad all the superstars of CrossFit still got around 300+ reps. That was tough! But definitely a good test of where you want to grow as a CrossFitter. Chest to Bar Pull-ups aren't easy for anyone. So, that means it's an identified weakness that you can work on! Don't lose heart, guys. We are all in the same boat together, and we will all improve together. We got this! Here's today's workout along with our new Athlete Track programming! Pretty simple today, but it will increase in intensity as we go on.
GYM PROGRAM
Warm-up
Row 500m
4 Rounds :20/movement
Dislocates
Straddle Plate Jumps
Push-ups
Barbell Good Mornings
Mobility
Roll Front of Shoulder w/LAX Ball - 1min/side
Roll Back - 1min
Athlete's Choice - 3min
Skill/Strength
Weighted Ring Dips 5-5-5-5-5
WOD
"Diane"
21-15-9
Deadlift (225/155)
HSPU
No time cap
Athlete Track
Metcon:
9:00 Row for distance
Strength:
Super Set
- Reverse Dumbbell Flys 3x10
- Overhead Dumbbell Tricep Extensions 3x10
5 Rounds (not for time)
15 GHD Sit-ups
15 Back Extensions
The Athlete Track is completely separate and not mandatory to do. It is recommended though as it will only help you as an athlete! You will see a lot of different strength work as well as Olympic lifting work as time goes on. Do work today guys!
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