CrossFit I35 Workout of the Day for Tuesday, January 19th, 2021
Wednesday
WARMUP
30 Seconds
Single Unders
PVC Pass Throughs
PVC Straight Leg Swings (15 Seconds Each Side)
Quick Single Unders
PVC Lat Stretch
PVC Overhead Squats
Higher Single Unders or Doubles
Narrower PVC Pass Throughs
Narrower PVC Overhead Squats
Barbell Warmups
Strength
Take 15 minutes to build to a heavy single pausing overhead squat out of the rack
Pause 3 seconds at the bottom. Have your spotter count for you.
PRACTICE ROUND
1 Round
5 Overhead Squats
10 Double Unders
5 Deadlifts
10 Double Unders
Workout of the Day
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
Yes, I know this makes the deadlift weight really light. Moving a small weight in the deadlift is an awesome test of midline stability and accuracy of movement. The temptation will be to slop these out. Think mechanics no matter where your heart rate is.
After Party
Single Arm Dumbbell Work
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
Heavy as you can do them with excellent mechanics.
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