Daily Workout WOD, February 10, 2023

Daily Workout – Fri, Feb 10

Metcon

200m Run

1 min/side Banded Hamstring Stretch

1 min Straddle Stretch

1 min/side Single Leg Hip Thrusts

1 min/side Single Leg Romanian Deadlifts with band attached to post

1 min Barbell Romanian Deadlifts to below knees

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Metcon

EMOM x 16 mins:

1. 25ft Shuttle Runs (practice changing directions)

2. 45 secs Wall Walks

3. 45 secs Med Ball Straight Leg Crunches

4. Rest

Optional Extra Work

Complete 3 sets of:

5/side Lateral Bodyweight Box Step Ups into Pistols (down in 5 secs)

Rest 30 secs

100ft Farmer’s Carry (as heavy as possible)

Rest 30 secs

15/side Weighted Side Hip Thrusts

Rest 2 mins

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Daily Workout WOD, February 10, 2023

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NAVIGATION

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