CrossFit Sweat & HIBB WODs Sat Nov 2nd 2019

Click the picture to read up about how to best attack 20.4
Controlled articulations rotations! Improve mobility and control of upper body joints. Create a repeatable warm up tailored to you. Lower body coming next (December).


A.) 10min. Running Clock…
100 Cal Assault Bike
50 Toes-To-Bar
25 Deadlifts 225/155*
Max Muscle-Ups in remaining time

Rest 3min. After Each Round
*Round 2: 275/185
*Round 3: 315/205
– Ladies: 75 Cal Bike
– If you can’t do muscle ups, you may swap that out for double unders. That would be a nice cardio addition.
– If you and your partner are really strong, you may up those deadlift numbers to whatever works for you. Or scale them if you need…


Cool Down:


5 Rounds:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 10 DB Deadlifts 70/50s
Min. 3) 15 Box Jumps 24/20″
Min. 4) 10 DB Thrusters 45/30s
Min. 5) 60 Double Unders
Min. 6) 25 Air Squats
Min. 7) Rest
This one is looking pretty spicy!


High Intensity Body Building:

A.) 5 Working Sets:
10 Strict Press (as heavy as possible, but repeatable)
Max set of TTB (shoot for 15-20 reps)
Rest 90 seconds

B.) EMOM 16min:
Odd: 15 Burpees
Even: 5 Split Squats each leg holding 1 70/50 DB
*each round increase split squat by 1 rep each leg every round.

C.) 2 Sets
50 Lateral Raises on each arm
50 Front Raises on each arm
*Heavy as possible but try to only break once or twice
immediately into:
Max shrugs at something heavy 70/45+ KB or DB
Rest 2 min

Categories: WOD

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