CrossFit WOD, December 1, 2023

CrossFit – Fri, Dec 1

Warm-Up
Warm-Up

OPTIONAL MOBILITY ROUND

10 Alt. 90-90 Hip Rotations (option for Alt. Groiners)

10 Alt. Deadbugs

10 Alt. Plank Shoulder Taps

10 Alt. Bird Dogs

Into…

1 ROUND

10 Air Squats* + 10 Jumping Air Squats

10 Alt. Elbow Punches w/Barbell**

5 Up-Downs + 5 Burpees

20 Lateral Hops over Barbell

*Squat w/different stances…wide / narrow / neutral. Focus on an upright torso and keeping the ribs down, towards the hips.

**Barbell can be in the front rack or back rack.

Into…

1-2 ROUNDS (Time Permitting)

4 Clean Deadlifts

4 Hang Muscle Cleans

4 Hang Power Cleans

Strength – All
Back Squat (6-4-2 | 4-3-2*)

*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – Performance
“POINT BREAK (PERFORMANCE)” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)

Bar Facing Burpee

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness
“POINT BREAK (FITNESS)” (Time)
FOR TIME
9-7-5-15-12-9
Front Squat (115/75)
Bar Facing Burpee

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down
2-3 SETS FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00/1:00 Empty Barbell Pec Smash

10 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)