CrossFit Glendora – WOD
“You can’t build a reputation on what you are going to do.” ~ Henry Ford
10 min AMRAP:
5 scap pullups
3 up downs
5 DB goblet squats (build in weight across sets)
3 stepback lunges (each side)
Then, 2 sets:
3 Pull Ups (+ 2 Chest to Bar Pull Ups)
2 Burpee Over Bar
1 Squat Clean + 1 Front Squat (build up in weight across sets)
For total working time:
3 Rounds (6 min cap):
12 Pull-Ups (Chest to Bar)
9 Burpees to 6″ target
6 Front Squats (135/95)(185/125)
-Rest 5:00 –
Then (6 min cap):
36 Pull-Ups (Chest to Bar)
27 Burpees to 6″ target
18 Front Squats (135/95) (185/125)
Stimulus for today’s workout is high intensity for both sets. Push the pace a little faster then normal and recover the best we can between sets. Let’s see if we can have matching times with 2 different rep schemes.
Pull-ups/Chest to Bar: For workout 1 the goal should be unbroken for 3 rounds and 1-3 sets for workout 2. Depending on skill level and grip fatigue we may have to adjust on the fly to avoid burning out. Keep legs and hips working together with a powerful kip every time to help save the arms.
Burpees to 6″ target: We want to attack these at a steady pace that won’t completed throw our heart rate out the door. Yes we want to be aggressive, but at a pace that allows us to only need a 5-10 second breather before picking up the bar for squats. We recommend stepping up (alternating legs) to save the back. Height of the bar should be set at 6in above athletes max standing reach, both hands make contact with the at the same time (if missed just redo the jump and touch, not the burpee).
Front Squat: Weight should be selected where athletes can hit 10 reps unbroken comfortably (60-70%). First workout should be unbroken sets and second workout should be 1-3 sets. Squat cleaning the first rep will be the most efficient and making sure to breathe through every rep with a tall torso will help maintain good positioning.
10 (each) Alternating Dumbbell Bench Press (building in weight but most show control through entire rep)
5-10 Strict Pull-ups (volume based on athlete’s ability – band if needed – show control throughout)
Record weight of DB’s
Couch Stretch, Lateral Opener (with band)