Tuesday Workout: FS, DU, Dips, Row/Burpee

crossfit-charlottesville_0635

STRENGTH

3 Sets:

A1. Front Squat, (from floor) x 15

A2. Max Rep Double Unders x 30 seconds (or 15x Box Jump Step Down)

A3. Ring Dip x 10-15

Rest 2-3 Minutes

*These are supersets – i.e. do 15 front squats, then 30 second max rep double unders, then 10-15 ring dips, then rest 2-3 minutes before starting next set.  Front squats must be an unbroken set of 15. Break up ring dips as needed, but ideally shoot for only 1-2 breaks.  Scale Front Squat to Goblet Squat if necessary. Scale Double Unders to 15x Box Jumps. Scale Ring Dips to box dips or dips with band.  Front Squats should be done at ~50% of a 1RM.

WOD

Level 1

15-12-9 Reps of Each for Time:

  • Row (cals)
  • Burpee

Level 2

21-15-9 Reps of Each for Time:

  • Row (Cals)
  • Burpee over Erg

*Break up into heats for workout if necessary

Other Things Coming Up:

  • January 22, 1230PM: Yoga at the Gym
  • February 4, 845AM-330PM: Habitat Build Day – Register Here!
  • February 19, 1230PM: Porkapolooza!!
  • February 23, 8PM: Open WOD 17.1 Announcement

5 Comments on “Tuesday Workout: FS, DU, Dips, Row/Burpee

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