WOD Blog

Mon, Feb 10 2020

Sat, Oct 23, 2021 at 9:00am Group Workout!

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago)

Heartbreak Kid

(Time)
Warm up:
tabata bike
5 Inch worm
5 world's greatest stretch
6-8 air squats or light goblet squat w/ 3 sec pause at bottom
6-8 KB front rack reverse lunge
10-15 sec barbell wrist stretches on rack
10-15 banded tricep stretch

Strength/Skill:
Double Under Progression Work
(High jumps)
(Penguin jumps)
(2 singles to 1 double)
Chest to Bar progression
(Banded and jumping)
Work up to working weight

Workout:
3 Rounds for Time
10 Front Squats (185/135 lb)
20 Chest-to-Bar Pull-Ups
50 Double-Unders

*Front squats should be taken from the ground. Squat cleaning the first rep is allowed.

*The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round. The weight will come from the ground, so it should be a load that athletes can safely clean. In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.