November 24th 2009 Workout of the Day – WoD
November 25, 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 High Pulls
- 10 DiveBomber Push Ups
- 15 Overhead Squats
- 10 Body Rows
- 15 Double Unders
Buy In: Max Rep Pull Ups (minimum of 10 pull ups)
Alchemy CrossFit Workout of the Day:
Today’s focus is Strength Endurance. Load, form and range of motion take priority over speed.
Begin with:
- Deadlift 5 – 5 – 5 – 5 – 5
Building to a heavy set of 5.
Then, 4 rounds, 2 minutes rest between rounds:
- 5 High Pulls
- Max Rep Push Ups
Cash Out: 500M Row for time.
Post Deadlift load and number of push ups each round to the Alchemy CrossFit Forum.
