December 3rd 2009 Workout of the Day – WoD
December 3, 2009 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
3 times through the following series:
- 15 Supermans
- 15 Sit Ups
- 15 High knees
Then, complete the following Balance drills 5 times each:
- Single leg/opposite leg reach
- Single leg/same hand 4 quadrant reach
- Single leg/opposite hand 4 quadrant reach
Buy In: 400M Sprint
Alchemy CrossFit Workout of the Day:
Today’s focus is Metabolic Conditioning. Pick up the pace and drive yourself!
Begin with Clean Progressions:
Start in the High Hang Position and Catching in a Power Clean.
- 10 Deadlift
- 10 Deadlift Shrugs
- 10 Deadlift Shrug High Pulls
- 10 Power Cleans
Each round start lower on the leg and catch deeper in the squat.
THEN, Complete the following triplet AMRAP in 15 minutes:
- 3 Pull Ups
- 5 Medicine Ball Cleans
- 3 Push Ups
Cash Out: 10 Pistol Squats
Post number of rounds completed to the Alchemy CrossFit Forum.
