400m run, amrap, chest to bar, crossfit, run, toes to bar, training, wod, workouts -

Wednesday 3.25.20

Warm-up Prep (10-15 Minutes)

2 Rounds

10 Scap Pull-ups

1 Minute Barbell Grip Smash each arm

1 Minute Forearm Stretch (fingers facing body and away from body) 

20 High Knees

20 Butt Kickers

1 Minute Pec Stretch against rig (arm in L Position for each side)

10 Hip Thrusters


Strength - Front Squat

EMOM 2 x 10 Rounds, Rep Scheme - 10,8,6,4,2,1,1,1,1,1

70, 75, 80, 85, 90, 94, 96, 98, 100, 102% of 1 Rep Max 


WOD (Workout of the Day) 

"Locked Up"  

12 Minute AMRAP

400m Run

12 Chest to Bar

12 Toes to Bar

Incorporated Energy Systems in WOD:  Oxidative, Glycolytic


  • Our goal for this workout is to target 3-5 Rounds
  • This will be a grippy workout, the run will tax your breath on the bar work, if need be break up the chest to bars and toes to bar in sets of 2 and keep moving consistently the entire 12 minutes.
  • Score is rounds plus reps

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Banded Chest to bar, pull-ups, banded pull-ups, jumping pull-ups, high knees