Tamalpais CrossFit WOD February 15 2021

We have a full class schedule on this Presidents Day, cant wait to see you in class!

Back Squats

On the 2:30 x 5 Sets:
Set 1: 10 Back Squats
Set 2: 8 Back Squats
Set 3: 6 Back Squats
Set 4: 4 Back Squats
Set 5: 2 Back Squats

WOD

AMRAP 15:
21 Wallballs 14/20
18 Single Dumbbell Alternating Power Snatches 35/50 M25/40
15 Toes to Bar
12 Box Jump Overs 20/24

GENERAL WARM-UP

2 Rounds of 30 Seconds Each

Air Squat to Medicine Ball
Push-up to Down Dog
Arch Hold
Hollow Hold
Medicine Ball Slams

Barbell Warmup

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

AFTER PARTY

3 RDNS

WORKOUT VARIATIONS

HOME GYM

DB or BB Back Squat

On the 2:30 x 5 Sets:

8 DB Squats or BB Back Squats

WOD

AMRAP 15:
21 SIngle DB Thrusters
18 Single Dumbbell Alternating Power Snatches 35/50 M25/40
15 Toes to Dumbbell
12 Dumbell Jump Overs

MODIFICATIONS

BACK SQUATS

• Tempo Dumbbell Front Squats (5 Seconds Down)

WALLBALLS

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

ALTERNATING DUMBBELL POWER SNATCHES

• Barbell Power Snatches
• Odd Object Ground to Overhead
• Kettlebell Swings
• Slamballs

TOES TO BAR

• Reduce Reps
• Feet as High as Possible
• Knees to Elbow/Chest/Waist
• Toes Raises Video

BOX JUMP OVERS

• Lateral Hops Over Barbell
• Line Hops
• Box Step-ups
• Double Unders
• Single Unders
• Jumping Lunges
• Reverse Lunges