CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
At very low intensity(walk through pace):
2 rounds
15 Cal Row + 5 Spideman and reach each side
12 Cal Row + 5 Walkouts
9 Cal Row + 5 Good Mornings + 5 Stiff leg deadlifts + 5 Regular deadlifts (empty BB)
2 rounds
5 Scalp Retractions + 5 Kip Swings + 1-2 Strict Pull Ups
30s Double Unders
Then: 5:00 of specfic warm up for todays testing.
Skill Work
Metcon (AMRAP – Reps)
1 set Max Reps
(RX+) Max Bar Muscle Ups
Chest to Bar Pull Ups
If you do not have Bar Muscle Ups perform Chest to Bar Pull Ups
Strength
Gymnastics + Deadlift
Alternating “On the Minute” x 12 (6 Rounds):
Even Minutes – :45s for Max Strict Handstand Pushups
Odd Minutes – 5-5-4-4-3-3 Deadlifts
In these six total rounds, alternating back and forth, our intention is to build steadily in the deadlift to a heavy set of three repetitions. On our first and second set of deadlifts, we are to complete 5 reps. On rounds three and four, 4 repetitions. And finally on rounds five and six, 3 repetitions. Based off feel, athlete’s can increase loading in all six rounds, or hold at a certain weight.
As we build to our heavy set of 3 reps on that final round, we are challenging our gymnastics on the strict handstand pushups. We are free to kick down and kick up as many times as desired inside the :45s window.
Two scores for the trackers below:
A – Total strict handstand pushups completed.
B – Heaviest completed 3-rep deadlift
Score A in Notes
Metcon
Metcon (AMRAP – Rounds and Reps)
“DETENTION”
AMRAP 12:
6 Dumbbell Push Presses (50’s/35’s)
9 Deadlifts (225/155)
30 Double-Unders