chest to bar, crossfit, front squats, hero wod, training, wod, workouts -

Tuesday 2.4.20

Warm-up Prep (10-15 Minutes)

3 Rounds

5 Strict pullups

10 Calorie Bike

15 Air Squats


Gymnastic Skill Sharpening

4 Rounds - Not for Time

20' Handstand Walk

1 Minutes L-Sit from Bar

2 Minutes Stationary Handstand Practice

1 Minutes Hollow Hold


Pre-WOD Mobility

1 Min. Lat Roll

1 Min. Quad Roll

1 Min. PVC Front Rack Stretch each side


Post WOD Mobility

1 Min. Straight Arm Wall Stretch

1 Min. Bar Hang

1 Min. Quad Roll

1 Min. Childs Pose


WOD (Workout of the Day)

Hero WOD "Sean"

10 Rounds For Time

11 Chest to Bar

22 Front Squats 75/55

Incorporated Energy Systems in WOD:  Glycolytic, Phosphagen


  • Cap for this WOD is 30 minutes, shoot for 18-24 min.
  • This is a long grinder workout, develop a pace you can keep pretty consistent for each round 
  • Don't come out of the gate hot, but at a faster pace compared to rounds 4-7
  • Keep your front squats unbroken for each round and rest at the top
  • You will be taxing your fast twitch system, break up the chest to bar as needed but keep the rest in between 2-5 seconds
  • Score is Time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight, pull-ups, banded pull ups, banded chest to bar

Post WOD Cool Down

500m Row

20 Overhead Med Ball Lunges