Tamalpais CrossFit WOD November 4 2020

WOD

800 Meter Run
30 Pull-ups
30 Overhead Squats 85/115 M65/95
400 Meter Run
15 Pull-ups
15 Overhead Squats

GENERAL WARM-UP

Run Warmup

200 Meters Easy

30 Seconds Each

Active Samson
PVC Overhead Squats
Push-up to Down Dog
PVC Hollow Hold
Lateral Squats
PVC 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

PVC Wall Squat: 1 Minute

PVC Lat Stretch: 1 Minute

AFTER PARTY

3 RDNS

WORKOUT VARIATIONS

HOME GYM

800 Meter Run
30 Pull-ups or BOR
30 SA DB Overhead Squats or Goblet Squats 35/50 M25/40
400 Meter Run
15 Pull-ups or BOR
15 SA DB Overhead Squats or Goblet Squats

MODIFICATIONS

800 METER RUN

• 1,000 Meter Row
• 2,000 Meter Bike Erg
• 800 Meter Ski Erg
• 50/35 Calorie Assault or Echo Bike
• 80/60 Calorie Schwinn Bike
• 600 Meter Trueform or Air Runner
• 60 Shuttle Runs [10 Meters]

400 METER RUN

• 500 Meter Row
• 1000 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]

CHEST TO BAR PULL-UPS

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

OVERHEAD SQUATS

• Front Squats
• Single Arm Dumbbell Overhead Squats
• Double Dumbbell Front Squats