Tamalpais CrossFit WOD November 14 2020

WOD

For Time:
400 Meter Run, 40 Wallballs 14/20
400 Meter Run, 40 Power Snatches 45/65
400 Meter Run, 40 Pull-ups
400 Meter Run, 40 Overhead Squats
400 Meter Run, 40 Box Jumps 20/24
400 Meter Run, 40 Thrusters

GENERAL WARM-UP

Run Warmup

400 Meters Easy

30 Seconds Each

PVC Pass Throughs
Box Step-ups
PVC Overhead Squats
Hollow Hold
PVC Thrusters
Arch Hold

Overhead Squat Biased Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY

Child’s Pose on Box: 1 Minute

Barbell Ankle Stretch: 1 Minute

WORKOUT VARIATIONS

HOME GYM

2 Rounds For Time:
400 Meter Run, 40 Single Arm Dumbbell Thrusters 35/50 M25/40
400 Meter Run, 20 Strict Pull-ups
400 Meter Run, 40 Dumbbell Hang Power Snatches

MODIFICATIONS

400 METER RUN

• 500 Meter Row
• 1,000 Meter Bike Erg
• 400 Meter Ski Erg
• 25/18 Calorie Assault or Echo Bike
• 40/28 Calorie Schwinn Bike
• 300 Meter Trueform or Air Runner
• 30 Shuttle Runs [10 Meters]

40 WALLBALLS

• 40 Jumping Air Squats
• 40 Single Dumbbell Goblet Squats
• 40 Medicine Ball Squat Cleans

40 POWER SNATCHES

• 40 Dumbbell Power Snatches
• 40 Odd Object Ground to Overhead
• 40 Kettlebell Swings
• 40 Slamballs

40 PULL-UPS

• Reduce Reps
• 40 Banded Strict Pull-ups
• 40 Ring Rows
• 40 Inverted Bar Rows
• 20 Renegade Rows
• 40 Dumbbell Rows From Plank Position (20 Each Side)
• 40 Barbell Bent Over Rows
• 40 Double Dumbbell Bent Over Rows
• 40 Single Dumbbell Bent Over Rows (20 Each Side)
• 40 Odd Object Bent Over Rows

40 OVERHEAD SQUATS

• 40 Front Squats
• 40 Single Arm Dumbbell Overhead Squats (20 Each)
• 40 Single Dumbbell Goblet Squats
• 40 Wallballs
• 40 Medicine Ball Squat Cleans
• 40 Jumping Squats (2x Reps)

40 BOX JUMPS

• 40 Jumping Lunges
• 40 Reverse Lunges

40 THRUSTERS

• 20 Double Dumbbell Thrusters
• 40 Dumbbell Goblet Thrusters
• 40 Odd Object Thrusters
• 40 Wallballs
• 40 Jumping Air Squats (2x Reps)