Friday Workout: HS Work, Run, DL, Box Jump

1. BBQ Exchange Lunch and Corn Maze this Sunday! RSVP Here
2. Please take 5-10 minutes to complete our survey at the link here so we can continue to improve your experience in the gym: Survey
Thanks in advance!

crossfit-charlottesville_0279

SKILL/STRENGTH

3 Sets:

  • A1: L-Seated Dumbbell Press x 10
  • A2: Handstand Hold (belly to wall) x 30-60 seconds
  • A3: Band Pull Apart (red band) x 10-20

Notes: Movements are supersets.  Rest about 30 seconds between movements, and 1 minute before starting subsequent set.  Sub Front Leaning Rest for HS Hold (A2) if necessary.

WOD

Level 1

For Time:

  • Run x 100m
  • Slam Ball x 15
  • Box Step Up x 15
  • Run x 200m
  • Slam Ball x 12
  • Box Step Up x 12
  • Run x 250m
  • Slam Ball x 9
  • Box Step Up x 9
  • Run x 200m
  • Slam Ball x 6
  • Box Step Up x 6
  • Run x 100m

Level 2

For Time:

  • Run x 100m
  • Deadlift (225/155) x 15
  • Box Jump Over (24/20) x 15
  • Run x 200m
  • Deadlift x 12
  • Box Jump Over x 12
  • Run x 400m
  • Deadlift x 9
  • Box Jump Over x 9
  • Run x 200m
  • Deadlift x 6
  • Box Jump Over x 6
  • Run x 100m

ANNOUNCEMENTS

See our Facebook Events page for up-to-date info on what’s going on!

  1. October 16 at 12:30pm: Lunch at BBQ Exchange and Corn Maze!
  2. October 22 at 9am: UPLIFT final class celebration and brunch (women only)
  3. October 23 at 12:30pm: Yoga for recovery at the gym
  4. October 29: Halloween Bar Crawl

4 Comments on “Friday Workout: HS Work, Run, DL, Box Jump

  1. Press 20#, 30s hold, 15 pull apart
    Wod 13:05 (155#, step ups, ran initially but switched to rowing because of hip)

  2. Pingback: Tuesday Workout: Handstand Skill Work, OTM Workout | CrossFit Charlottesville

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