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WOD October 11th – 2017

The floor press is great for enhancing lockout so make sure you keep your elbows in and you have a spotter. The EMOM is based on gymnastics today. Multiple options you can chose depending on your ability, but none of this workout should take you more than 30 seconds to complete, else you should be scaling more. Your heart-rate should be slightly elevated, but not anywhere near that of a normal workout! #NOMADNESS #MORETHANJUSTAGYM


WOD October 11th – 2017

Strength:

  • floor press | work up to a 1RM | rest about 1 – 2 minutes between heavier sets | beginners can do a heavy set of 5 reps | compare to close grip bench press max as these numbers should be close | make sure you have a spotter

“EMOM 20” 

  • 1: 2 rope climbs
  • 2: 8/5 handstand push-ups
  • 3: 12 hollow rocks
  • 4: 15 goblet squats (53 – 35)
  • 5: 40 seconds of airdyne/farmer carry/burpees

RX+: legless rope climb | strict HSPU | 10 alternating pistols for goblet squats
L2: 1 ground to standing with rope and 8 ring rows | 10 box push-ups | 35 – 25
L1: 8 ring rows | 10 strict neutral grip dumbbell press with moderate weight | 30 – 20

Extra Credit – Abs + Arms – 3 rounds of:

  • a: dirty 30s x 10 reps each | rest 45 seconds
  • b: side plank x 20 seconds each | rest 45 seconds

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