November 20th 2009 Workout of the Day – WoD
November 23, 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:
- 10 Dips
- 10 Full Squat Cleans
- 10 Body Rows
- 10 Groiners
- 10 Sit Ups
Buy In: 20 Double Unders in the fewest sets possible.
Alchemy CrossFit Workout of the Day:
Today’s focus is Strength Endurance. Load, form and range of motion take priority over speed.
Begin with:
- Squat 3 – 3 – 3 – 3 – 3
Building to3 heavy sets of 3.
Then,
Ladder 1 – 10 – 1 the following couplet:
- Power Clean (95lbs Men, 65lbs Women)
- Dive Bomber Push Ups
Cash Out: 1 round max reps pull ups (min 10 pull ups).
Post load to the Alchemy CrossFit Forum.
