Workout of the Day

24
Feb

Workout of the Day

CrossFit Metropolis – WOD

Warm-up

Coaches Lead

Weightlifting

Deadlift (5-5-3-3-3)

5 @ 75% + 20 shoulder taps

5 @ 80% + 20 shoulder taps

3 @ 85% + 20 shoulder taps

3 @ 85% + 20 shoulder taps

3 @ 85% + 20 shoulder taps

Every 4 minutes perform your respective superset of deadlifts with reset and alternating shoulder taps (handstand against wall)

All deadlifts are resets at the bottom (no drops)

Gradually increase weight across each set if you do not know your 1RM deadlift. All sets of 3 should be heavy without failure.

Scale shoulder taps with alternating hand raises from a handstand or 2 wall walks

Remember, move well first (technique) and earn your weights.

Deadlift (1×20)

1×20 @ 50% 1RM

After your 5 supersets reduce your deadlift load to 50% 1RM and complete 20 unbroken touch and go reps.

Pick a load you can complete 20 unbroken touch and go deadlifts if you don’t know your 1RM.

Core

5 Minute ABS (1 minute each without stopping)

1. Supine bicycle (slow)

2. Reach through crunch w/ 3 sec. pause

3. Pendulum swings

4. Flutter kicks

5. Plank (elbow toe stand)

Cool-Down Flex

Wall lying squat stretch x 1:00

Wall lying straight leg stretch x 1:00

Wall lying split leg stretch w/ belly breathing reset x 1:00