Tamalpais CrossFit WOD January 12 2020

AMRAP 15:
12 Box Jump Overs 20/24
12 Deadlifts 105/155 M- 80/115
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Strict Pull-ups/6 BOR
6 Push Jerks

GENERAL WARM-UP

30 Seconds Each

Box Step-ups
Active Samson
Push-up to Down Down Dog
Active Spidermans
Shoulders Taps
Glute Bridges
Single Leg Glute Bridges (Each Side)
Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Child’s Pose on Box: 1 Minute

Front Rack Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

Kneeling Hamstring Stretch: 1 Minute Each Side

 

AFTER PARTY

50 Back Rack Reverse Lunge to Step Up or to Knee Up

Partitioned in any way

WORKOUT VARIATIONS

HOME GYM

AMRAP 15:
21 Dumbbell Facing Burpees
15 Double Dumbbell Deadlifts
12 Double Dumbbell Hang Power Cleans
9 Double Dumbbell Push Jerks

MODIFICATIONS

DEADLIFTS

• Double Dumbbell Deadlifts
• Single Dumbbell Deadlifts
• Odd Object Deadlifts
• Kettlebell Deadlifts

HANG POWER CLEANS

• Double Dumbbell Hang Power Cleans
• Single Dumbbell Hang Power Cleans
• Odd Object Power Cleans
• Russian Kettlebell Swings

PUSH JERKS

• Double Dumbbell Push Jerks
• Single Dumbbell Push Jerks
• Odd Object Shoulder to Overhead
• Full Kettlebell Swings

BOX JUMP OVERS

• Lateral Hops Over Barbell (2x Reps)
• Line Hops (2x Reps)
• Box Step-ups
• Double Unders (3x Reps)
• Single Unders (5x Reps)
• Jumping Lunges (2x Reps)
• Reverse Lunges (2x Reps)

BAR-FACING BURPEES

• Dumbbell Facing Burpees
• Regular Burpees

STRICT PULL-UPS/BOR

• Reduce Reps
• Banded Strict Pull-ups
• Ring Rows
• Inverted Bar Rows
• Renegade Rows (Equal Reps)
• Dumbbell Rows From Plank Position (Equal Reps Each Side)
• Barbell Bent Over Rows
• Double Dumbbell Bent Over Rows (2x Reps)
• Single Dumbbell Bent Over Rows (2x Reps Each Side)
• Odd Object Bent Over Rows (2x Reps)