WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Hip activation: 12-10-8 Monster Walk

Two rounds:

5 Arch/Hollow

7 Goblet Squats

Smash Party, Oly Wall

Weightlifting

Back Squat (15 minutes to build to a heavy triple)

DS: 3@95%, 3@90%

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

400m run

15 Toes to Bar

Back Squat (135/95)

-Rest :90-

AMRAP 4

400m run

15 Toes to Bar

Back Squat (155/105)

-Rest :90-

AMRAP 4

400m run

15 Toes to Bar

Back Squat (185/125)

Accessory Work

Two-Pause Deadlift (Build to a heavy triple)

Pause at knee 3 seconds and mid-thigh 3 seconds
DS: 2×3@90% (no pause)

Shoulder Press (Build to a heavy single)

DS: 3@90%, 3+@85%

Band Pull Through (3×15)

Note band size

Extra Credit

Metcon (Distance)

10 rounds:

1 min easy run

1 min hard run

12 rounds:

:15 hard run

:45 easy run

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