CrossFit WOD for Friday 7-14-2017


Jul 13, 2017

Strength/Skill: The band forces athletes to be aggressive and explode through the hips. Seated box jumps build explosiveness also and apply to olympic lifts, to get faster. Metcon: Complete it at 85-90% effort on each set so you can recharge during the break. Weight should be challenging. 

Warm Up

200m Run then a FULL 2:00 of X Band walks. With a BB: 5 of each – DL, RDL, Muscle Clean, Fr. Sq., 10 Glute bridges – add weight and repeat


3:00 to stretch glutes and hammies then DL set up and seated box jump set up

1) Deadlift against a band, 10×2 @ 50%, every 60s
2) Seated Box Jumps 5×4, every 60s

METCON- “Down Range V2” 3RFT (20:00 cap):

  • 5 Power Cleans (135/95)(+155/105)
  • 10 Front Squats
  • 15 Bar Facing Burpees
  • 2:00 Rest

Accessory – 30s between movements:

1) Ring Push Ups 3×6-10
2) GHDs (not sit ups) 3×5
3) Reverse Crunches 3×20

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The Sumo Deadlift High Pull

Compliments of CrossFit

“If you focus on results you will never change. If you focus on change you will get results.”

– Jack Dixon