CrossFit WOD for Wednesday 8-2-2017


Aug 1, 2017

Strength/Skill: 6-8 sets to work up to 1RM. These carry over directly to DLs. Use Knee sleeves on arms for more comfort. Metcon: Manage breathing and pace each round. Adv. should shoot for sub 12:00. KBS should be able to be done unbroken. 

Warm Up

KB Warm Up 30s/20s rest: Single KB Swing (each side), kb windmills, goblet squats, kb push press, kbs, figure 8 (both direction)


2x 15 light kb rows & 10 DB Kickbacks


1) Floor Press, 1RM, Rest 2:00 (Use spotters!)

METCON- 20 min EMOM:

  • Min 1- 5 strict pull ups
  • Min 2- 5-8 HSPU
  • Min 3- 12-15 Hollow Rocks
  • Min 4- 15 Goblet Squats (53/35) or 10 pistols
  • Min 5- 40s Burpees or Farmer Carry (athlete choice)


3 rds:

1) Zottman curls x 12
2) DB Scull Crushers x 12
2) Side Plank x 20s ea

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Movement Demo – The Floor Press

Compliments of Rogue

“The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.”

-Morihei Ueshiba